CrossFit 42 South

WOD: Wednesday the 9th July 2014


Our July newsletter is up. This is the first issue of many to come. We will have a new issue the first Monday of every month. http://crossfitmsd.com.au/newsletter-july-2014/


GPP

Strength

Take 15 min to build up to the heaviest triple on the overhead squat (no racks)

 

Conditioning

3 rounds for time of:

20 pull ups

20 OHS 40/30kg


COMP

Weightlifting/conditioning

5 sets of:

5 hang power snatch (heavy)

30 cal Air bike

-rest 3:00

*Score is weight and time on 30cals. Don’t care about total round time.

 

Strength/skill

EMOM for 20min

Odd- Continue your c2b progressions

Even- 5 strict press

*Start the strict press @ 85% of your 3×5 and build each set. Heavy as possible.

 


 

3 Responses to “WOD: Wednesday the 9th July 2014”

  1. Mitch says:

    5 sets: 5 HPS 50kg

    30 cal air bike 1:50,2:34,2:34,2:51,2:16

    emom (only did 10 min) c2b- 6  strict press- 45-50kg

  2. Kalani says:

    5 sets: hang power snatches 25 – 27.5 – 28 – 30 -32.5kg
    30 cal air bike 2:41 – 3:40 – 3:51 – 3.52 – 4:00
    Emom: C2B 10+8+10+ (first 3 sets of c2bs were done with black band) 5+5+6+5+5+5+4 Strict press all sets @25kg

    I can finally say I now know why nobody likes that air bike!! #stuffed

  3. Lucy says:

    5 sets hang power clean then 30cal air bike : all snatches done at 45kg, air bike done fastest 2:12 slowest 3:03 yuk lol

    EMOM C2B and strict press: diid 6 c2b and strict press started at 25kg worked to 35kg.