CrossFit 42 South

WOD: Thursday the 16th July 2015

CrossFit Class

Warm up

Easy general warm up with a few short high intensity bursts to get a feel for moving at a fast pace today. Use the rower if possible. Will need to start on conditioning within the first 10min of class.



8 sets of:

2min ME row for meters

-Rest/walk 3min


Score is best and worst meters


Cool down

Easy jog around the block.

Finish with 3-5min hip extension stretch on each side.


Comp group

Rest day/catch up day/recovery day (if you are training Saturday)


One Response to “WOD: Thursday the 16th July 2015”

  1. Chelsea says:

    Did Tuesday’s workout today

    A)12 min EMOM 40,45,50,52.5,52.5
    42.5, 45, 50 52.5, 55, 60
    Worst snatching I’ve done in a while shoulders don’t like when I have to be quick with snatching.

    B) 3×3 snatch grip deadlift 65, 70, 75

    C) Snatch to 2rm drip push press from behind neck max was anticipated to be 62.5kg but when deloading bar think I had uneven weights on each end so think Max was 61.25kg.

    D) conditioning
    21/15/9 cal row, box jumps, power snatch 35kg
    8:40 rx did snatches in singles as shoulder were pretty sore from mornings lifting

    E) Airbike work