CrossFit 42 South

WOD: Friday the 13th June 2014



Front squat 2rm

*Heavier then your 3rm from last week


Partner WOD

A) 10 min AMRAP of:

Partner 1 does 15 burpees

Partner 2 AMRAPs  thrusters 40/30kg until partner 1 finishes, then switch and repeat until time is up


-Rest 3min


B) 10 min AMRAP of:

Partner 1 20m OH plate lunges 20/10kg

Partner 2 AMRAPs row for calories


Score is the total reps in A and B



Back squat 5rm

*Heavier then last week. This should be heavier then your 3×5



10 min EMOM of:

3 hang power cleans + 2 push jerks

* Do 3 hang power cleans then 2 push jerks. Focus on touch and go reps if possible. Build each set.



Do the partner WOD. Have some fun.


Extra work

4xME ring rows

*Feet on box, body at a slight decline. No kipping or funky shit. Pull all the way to the chest



4 Responses to “WOD: Friday the 13th June 2014”

  1. Mitch says:

    5rm BS- 107.5kg, was tough

    10 min EMOM- 45-67.5kg, pulled muscle in my neck on second last round, finished though.


  2. Lucy says:

    5rm back squat 95kg


    conditioning done partner wod

    3ME ring rows 5-4-4

  3. Chelsea Walker says:

    5rm back squat @ 107.5kg

    10 min EMOM 5 hang cleans 


    partner WODs done

    4x ME ring rows 3,3,4,3,

  4. Bom says:

    5RM back squat – 110kg

    3 power clean + 2 push jerk 10 MIN EMOM – 40kg to 65kg

    Partnered up with G for the wod.. Pretty sure I just held him back lol. He did well to carry my slow ass ;-).

    Did some ring pull ups nothing special though.