CrossFit 42 South

WOD: Wednesday the 28th January 2015

GPP


Strength

Deadlift 5rm

*Start at 75% of 1rm and add 2.5-5kg each week. Please be sure to get good warm ups sets in.

 

Conditioning

10min AMRAP of:

15 KBS 24/16kg

30 double unders

 

 

COMP

Weightlifting

Power snatch T&G

5-4-3-5-4-3 – rest 2-3min between sets

*Second 5-4-3 heavier then first

 

Conditioning

10min AMRAP of:

15 KBS 32/24kg

30 double unders

 

-Rest 10min

 

3 rounds for time of:

15 HSPU

15 pistols


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3 Responses to “WOD: Wednesday the 28th January 2015”

  1. Nikki says:

    Power snatch 5-4-3-5-4-3 @ 45,47.5,55  47.5,55,57.5 

    10min AMRAP   15kbs 30 du – 7 + 15 rounds 

    3 rounds 15 HSPU 15 GHD sit-ups – 5.20min no pistols today 

  2. Chelsea walker says:

    Power snatch 5-4-3-5-4-3

    40,45,50, 42.5, 47.5 attempted 55 but spat shits and stopped arms and shoulder just to sore and kept pressing out 

    conditioning 

    10 min AMRAP of 15 kb swings at 24kg and 30 du's 

    7rnds + 3 rxd

    3 rounds for time of:

    15 hspu and 15 pistols 

    9:27rxd 

     

     

    7rnds + 

  3. Lucy says:

    Power snatch -42.5, 47.5, 52.5, 45, 50, 55kf

    conditioning

    10min AMRAP – 7+6 rxd

    3 RFT – 8.23 rxd