CrossFit 42 South

WOD: Monday the 9th February 2015

At the start of each week we will be posting 2 videos explaining the full week of training. One video is for the CrossFit Classes and the other is for the comp group. Please take time to watch these videos as I'm doing it to provide you (the members of CrossFit MSD) more value to your service. Now, you can better plan your week as you know what you are doing from day to day. This shouldn't mean that you now "cherry pick" the days you show up though. 

Also, we will have the warm up/skill work posted up each day so you are even more prepared. I hope you all enjoy this. 

Lastly, moving forward we plan to use video way more. Have videos on workout tips, exercise tips, nutrition, athlete profilies and even a monthly recap of CrossFit MSD. 

Love you all xxx


Warm up/skill

Here early? Row/run 3-5min


Then 3 sets of:

3 inch worms + 3 push ups

:20 dead hang on bar


Then kipping pull up skills before strength and conditioning



Back squats 3×5

*Add 2.5kg from last time



10 rounds for time of:

12 wall balls

8 push ups (hand release)

6 pull ups





5-5-5-5 –rest 1:30

*Same as last week. Touch and go full snatch. Build each set. Try for faster and heavier movement.



21-15-9 of:

Back squats 100/70kg (use racks)

C2b pull ups

Row 500m



4 Responses to “WOD: Monday the 9th February 2015”

  1. Bom says:

    Snatching – 40 to 55kg

    Conditioning – 90kg and 22:21

  2. Lucy says:

    5 snatches- 45kg, 50kg, 52.5kg, 55kg

    Conditioning – 15.52 rxd

    Also did skill based warm up and 5min EMOM -3 muscle ups they felt the best they ever have!

  3. Nikki says:

    Snatch @45kg 

    Conditioning – 14.21 hurt like a mother f$@ker 

  4. Chelsea walker says:

    Skipped snatches due to sore wrist 

    cond 17:37 rxd