CrossFit 42 South

WOD: Saturday the 31st January 2015



Warm up/skill

We will spend some time with bar in hand going over the clean and jerk to break it down for you. Then start warming up to a heavy-ish double and begin work sets.



Clean and jerk






A) 1rm snatch


B) 1rm clean and jerk


C) 1rm front squat


*Some days you are feeling it, and others you aren’t. These don’t have to be PBs. Just go as heavy on them as you can for the day.



8x :20 ME air bike

-Rest 2min



2 Responses to “WOD: Saturday the 31st January 2015”

  1. Chelsea walker says:

    3×10 ring c2b pull ups with band 

    3×12 barbell rows @ 30kg

    3×12 lat pull downs 

    3×12 tricept push downs 

    3×12 bench dips 

    3x 12 machine rows 

    3x 3 strict dips 

    3x 10 hangin hip thrust in false grip

    3×3 Sitting MU progressions with band in false grip 

  2. Lucy says:

    Snatch -60kg
    Clean and jerk – 80kg
    Front squat 90kg
    These were all way off my 1rms. Airbike work also done