CrossFit 42 South

WOD: Wednesday the 22nd October 2014


GPP

 

Today is a more focused weightlifting/strength session. Enjoy the change of pace

 

Weightlifting

Power clean

3-3-3-3-3-3

*These aren’t t&g, can drop and reset

 

Finisher

500m row sprint

 

COMP

 

Weightlifting

A) 6min EMOM of:

5 power snatch T&G

*Heavier then Isabel if possible.

 

B) 6min EMOM of:

5 power clean and jerks T&G

*Heavier then grace if possible

 

Skill

EMOM for 20min

Odd- 1 muscle up + 3-5 strict ring dips

Even- 16 pistols (alternating)

*Be sure dips are DEEEEEEEEP and solid lock out

 

Conditioning

7 sets of:

15 cal Air bike ALL OUT

-rest 2:30

*Need to really hammer down hard on this one. Earn that rest.


IMG_2877

IMG_0969.JPG

4 Responses to “WOD: Wednesday the 22nd October 2014”

  1. Nikki says:

    Snatched – 45kg 

    cleans – 45kg felt heavy today 

    20 min emom – 1 muscle up 3 ring dips

                             16 pistols = done 

  2. ty says:

    snatch 45kg – blew out calf on the last 6th minute grrrrrrrrrrrr

    no clean and jerk today

    completed 20min – muscle up + 5 strict ring dips odd minute

                                – Pistols 16 even minutes scaled maintained balance with rack in bottom of the pistol.

    no air

  3. Lucy says:

    Snatch EMOM – 50kg I accidently only did 3’s not 5’s
    Clean & jerk EMOM – 50kg did 5’s for this lol
    20min EMOM
    -1 muscle up +3 dips the last 4 rounds only got 2 dips out
    -12 pistols had to drop them back cause I suck at them lol

    7 sets 15calories on air bike – this aabsolutely hurt so so much! Its 9pm and my legs are still killing me!

  4. Chelsea walker says:

    6min EMOM of 5 Snatches @  42.5kg 

    6min EMOM of 5 clean and jerks @ 50kg got so heavy 

    skill 20 min EMOM of 

    odd 1 c2b + 3 ring dips with pink bank had to go to yellow band after awhile been awhile since I did ring dips 

    even 16 pistols alternating 

    conditioning 

    7 sets of 15 cal on air bike sticking at 75-77rpm