CrossFit 42 South

WOD: Friday the 12th September 2014



Front squat 1rm



5 rounds for time of:

10 hang cleans 60/40kg

10 burpees



A) Front squat


*Start at your last set of 10 from last week and build up.


B) Barbell rows (3sec pause on chest)

8-8-8 –rest 1:30

*Drop weight way back from what you normally would do. Focus is on a good solid pause.



EMOM for 20min

Odd- 12 burpees

Even- 15 cal row

*Go at 90% effort on each movement. Not 100% but do not take it easy. Same pace on each set. Smooth and consistent


Finish with an easy 10-15min easy row/bike etc.

This looks like it will be heaps of fun….. 

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5 Responses to “WOD: Friday the 12th September 2014”

  1. Bom says:

    Front squats – 80, 85, 87.5kg

    Barbell rows – 40kg

    Conditioning – Not to bad, ended up scaling the burpees to 10 half way through then to 8 for last couple. Row was good though.

  2. Chelsea walker says:

    Front squats 70-75-80 

    barbell row 25,30,32.5

    cond completed did ab Matt sit ups as a substitute for burpees due to feet and shins stuffed 

  3. Nikki says:

    Front squats – @ 65-75-80

    barbell rows – @25kg

    conditioning – done, did 10cal rows not 15 

  4. lucy says:

    Front Squats – 70-75-80kg

    Barbell rows – 25-30kg

    Conditioning – all rounds done rxd. this hurt but i enjoyed it lol

  5. steph says:

    front squat: 60, 70, 75kg

    barbell row: 25-30kg


    skipped conditioning: not feeling too good and havent recovered from being sick