CrossFit 42 South

WOD: Monday the 22nd June 2015

CrossFit Class

Warm up

Row/run/bike 5min

3 sets of:

10 pass throughs

10 OHS

10 lunges with external rotation hip and knee

:20 dead hang on bar



A) Overhead squats 6-6-6

B) Front squats 4-4-4

C) Back squats 2-2-2

*Between each set do 10 push ups (quality reps).

*Each set gets heavier. No dropping weight back. E.g. last ohs at 60kg then first set of front squats at 70kg etc.


Comp group



30 Clean and Jerks 60/40kg



5 Complexes of:

5 Push Presses

5 Front Squat

5 Thrusters

Rest 2-3 minutes between sets. You choose the weight. Same weight for all 3 movements. No dropping the bar till all 15 reps are complete.



work up to a 5 rep heavy Dead Lift



2 Responses to “WOD: Monday the 22nd June 2015”

  1. Nikki says:

    25cal sprint air bike / 25cal sprint row 

    5×10 speed front squats (with straps) @ 65kg 

    5rm deadlift @ 120kg 

  2. Lucy says:

    Grace – 1:58

    complex – 35-40-45-50-52.5kg

    deadlift 5rm -120kg