CrossFit 42 South

Friday


CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

One time through of:

200m jog

250/200m row

20/15 cal AB

3 sets of:

10m SLOW bear crawl fwd

10m SLOW bear crawl bck

10m single arm OH walking lunge (swap sides 5m)

Strength

Last week on this specific progression. Increase weight on all sets, but quality is the main priority as always.

A1: Snatch grip RDL (4-4-4-4 @ 3121)

-rest 1min before A2

Build each set.

2 less reps than last week. Increase weight.

A2: Front rack step ups (8-8-8-8 @ slower down than up)

-Rest 1:30 before A1

2 less reps, increase weight as long as quality is there.

B1: Single Arm Dumbell Press (3x 8-12 @ slower down than up)

-rest 1:00min before B2

Try progress in reps if less than 12. Progress in load if you did 12 last week.

B2: single arm DB/KB row (3x 8-12 @ slower down than up)

-rest 1:00min before B1

Try progress in reps if less than 12. Progress in load if you did 12 last week.

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