CrossFit 42 South

WOD: Wednesday the 1st July 2015

CrossFit Class

Warm up

4 sets of:

:15 side plank (left and right)

10 band pull a parts

10 shoulder pass through

10 push press wall balls



Push press


*After each set complete 50 double unders. Each set is heavy and building in weight.


Comp group


1rm deadlift


Accessory Work

A) 12min EMOM of:

Min 1: 8 Romanian Deads – you choose the weight

Min 2: 40 second Plank Hold

Min 3: 40 Double unders


B) 4×6 Bulgarian Split Squats (6/leg) – you choose the weight


This place makes me happy everytime I step in to train or coach and it's because of each and everyone of you guys. Keep training hard, keep being awesome and enjoy the journey…. 


4 Responses to “WOD: Wednesday the 1st July 2015”

  1. Nikki says:

    Deadlift 1rm – 135kg pb for me, wanted more but that's how it goes 

    A) Romanian deadlifts @ 55kg / planks done / double unders done 

    B) 6/4 each leg 15kg in each hand – should have gone heavier this didn't feel overly hard 

  2. Lucy says:

    1rm deadlift – 150kg pb for me 

    Romanian deads @ 60kg, planks done, double unders done

    6×4  split squats with 15kg each hand done

  3. Chelsea says:

    1rm deadlift 125kg could have probably gone bit heavier 

    AMRAP completed 

    4×6 Bulgarian back squats completed with 15kg