CrossFit 42 South

WOD: Friday the 5th September 2014


4xME strict pull ups –rest 1:00

*If you have 10+ plus do c2b. If you have 10+ c2b add weight



625m farmer carry 2×24/16kg

20 back squats @ Mondays 3×5 weight

150 double unders

*Break up back squats as needed. Try doing big sets. Do not go to failure.



10min EMOM of:

1 power snatch + 2 snatch balance

*Heavy but perfect. Speed under the bar. Start at 70% of snatch if possible and build from there.



Front squats


*Start at 60% of best front squat and build if possible. This should suck J



A) 3min AMRAP of:

Power clean and S2O 70/50kg


B) 15-20min easy row, walk, bike etc.
*This isn't a WOD. This is a flush out. 



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

  1. Bom says:

    EMOM @ 40kg, still working on the snatch balances. Completed every minute.

    Front Squats were done @ 75, 80, 82.5kg

    AMRAP was done RXD and I got 16.

  2. Steph says:

    EMOM: 25-33.5kg working on snatch

    10-10-10: 50,60 and 65kg

    AMRAP: 15reps happy with that! 50kg felt heavy!

  3. Lucy says:

    Emom – 40-55kg

    Front squat 60-65-70kg

    3min amrap @50kg 22reps

    Spent 15mins on the airbike slow and steady