CrossFit 42 South

WOD: Monday the 23rd June 2014



A1) Back squat

5-5-5-5-5 – rest :20

*Start at your 3×5 weight from last week and build up across each set.


A2) 5x Row 300m ME –rest 2:00


*Do a set of squats, then move straight to the rower, strap in and get after it. Score will be lightest and heaviest weight and slowest and fastest times



EMOM for 8min

3 snatches (not T&G)

*Take a few mins to build to your starting weight. Build each set, heavy as possible. Score is lightest and heaviest weights



A1) Back squats 3×5 – rest :30


A2) 3xME UB muscle ups –rest 1:30

*If you don’t have multiple muscle ups do 2-4 each set



For time with 8min cut off:

30 snatches 40/30kg

20 snatches 50/35kg

10 snatches 60/40kg

*Any style snatches

Had a nice weekend away. Ate lots of nice food and drank some beer with my awesome Liso… 
Take time to chill out once in a while. This doesn't mean get pissed every weekend and wonder why you aren't improving, but every now and then, just chill out and enjoy yourself ๐Ÿ™‚


3 Responses to “WOD: Monday the 23rd June 2014”

  1. Bom says:

    Snatches EMOM – 40 to 57.5kg

    Backsquats @ 112.5, wasn't really feeling these today.

    Got 1 muscle up during the workout!!

    Got 12 snatches @ 50kg before the time ran out.

  2. Chelsea walker says:

    I did today's programming yesterday due to being on night shift 

    BS  5,5,5,5,5

    100kg,102.5kg,105kg,107kg,110kg  this hurt like hell 

    3x ME ring rows 9,9,11

    Did "Elizabeth " for wod as can't do snatches still

    21,15,9. Of 60kg cleans & ring  dips (orange band) 

    time. 14.02 

  3. Lucy says:

    Snatch EMOM 35-50kg, missed 1 round

    Back Squats 3×5 @ 97.5kg

    Muscle ups 2,2,1, unble to link any but gave it a go

    Conditioning- 7:42 rxd