CrossFit 42 South

COMP Wednesday


CrossFit MSD – Comp group

This isn’t the normal programming but I’ll give you guys the option to hit 14.5 as this will be a great test to see how far you have come in your training. If you would rather, than hit the normal training. Don’t do all of it…..

Regular programming
10min EMOM:
1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk

Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

power clean + Push jerk + clean + split jerk (10min EMOM, 1 set, building)

build each set. Can drop after the push jerk. Done EMOM for 10min

Max load DT (Weight)

“DT heavy complex”

5 sets of the following complex:

12 Dead Lifts

9 Hang Power Cleans

6 Push Jerks

You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

Score is heaviest set

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