CrossFit 42 South

WOD: Wednesday the 27th August 2014


GPP

Strength

Deadlift 5rm

*heavier then last week by 2.5-5kg

 

Conditioning

Double alternating tabata of: (16x:20 on :10 off)

KBS 24/16kg

KB lunges

 

Midline

Tabata side plank (switch each round)


COMP

Weightlifting

Power snatch T&G cluster

2.2.2 –rest :10/3min x 5 sets

*One set is 6 total reps but you’ll do 2, quick rest, repeat etc.

 

Strength

Deadlift 5rm

*heavier then last time

 

Conditioning

For time:

30 power cleans 60/40kg

20 weighted pistols 24/16kg KB (alternating)

10 muscle ups


Resting. As important as training. Actually, it's more important.

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5 Responses to “WOD: Wednesday the 27th August 2014”

  1. Chelsea walker says:

    Instead of doing snatches did some shoulder and back mobility + activation

    5rm deadlift 102.5kg

    conditioning 

    30 power cleans @ 40kg 

    20 kb pistols 16kg 

    10 ring push ups on box 

  2. Lucy says:

    Snatch cluster 35-50kg
    Deadlift 5rm 110kg
    Conditioning-11:10 rxd

  3. Nikki says:

    Pretty shit day again……. 

    Snatch 35 – 45 

    deadlift – 95 went to go up my traps where burning 

    wod. 

    30 cleans 

    20 16kg pistols 

    10 bar muscle ups     – 9.26 didn't even attempt real muscle ups 🙁 

  4. Steph says:

    Snatch complex: 25-40kg felt heavy by the end and needs alot of iimprovements 

    deadlift 5rm: 107.5kg felt very heavy!!

    Wod: 9:12min

    30 cleans @40kg

    20 band supported pistols

    10 c2b (tried one bar muscle up, but still needs work)

    6 ring push ups (do much harder than I ever imagined) surprised I didn't die ha