CrossFit 42 South

Friday


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

3-5min aerobic work to start your choice

movement flows

2sets of:

10 barbell good mornings

10 v-ups or tuck ups

5 broad jumps

then 5min to prep barbells and plates before the clock goes on for the PC. Use this 5min to do whatever you personally need to do to prep so you get a full 10min.

then prepping into the workout for the day.

A: Power Clean (Build to a heavy single in 10min )

B: Metcon (AMRAP – Rounds)

30min EMOM:

1) 5 power cleans @ 70-75% of best single

2) 7-16cal AB

3) 1-2 rope climbs (1st legless if able)

4) 7-16 cal row

5) rest/walk
The PC is meant to be pretty heavy but not too heavy you fail reps. You pick the weight based on your ability. If you have just it a massive PB and you are more experienced with the PC you will find the % tough but if you are still learning you may find the % pretty easy. This is why you have a range to work within.

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