CrossFit 42 South

Friday- Barbell slanging + CrossFit benchmark


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

movement flow as a group

then 2 sets:

10 plate ground to overhead

:30sec FLR on floor

10 walking lunge steps

then thruster movement review + kipping pull up/options to scale the pull up ready for Fran after our heavy sets.

A: Squat Clean Thruster (3-3-3-3-3 NOT T&G)

No more than :5sec between reps

-GO EVERY 2:00-

Getting practice on your cleans while prepping the thruster movement pattern for Fran. Really focus on catching the clean in a strong front squat then driving up hard with the legs and punching the weight overhead without re-dipping. Finishing strong on OH lockout. Then bringing the bar down and resetting for the next rep.

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
AFTER YOU FINISH YOU MUST WALK 400M FOR ACTIVE RECOVERY.

12min cap. Modify to be able to achieve this. Goal is much fater though. Scale as needed to be able to do all sets in no more than 3 sets. If you hvae some pull ups but not this volume then do 15-12-9

C: Metcon (No Measure)

Optional core finisher:

2-3 sets:

10 PERFECT hollow rocks

10-15 v-ups/ tuck ups

5-10 side plank hip lifts with :2sec pause at the top of each rep.
On the side plank focus on keeping a string shoulder position. Avoid your shoulder rolling forward into a weak and unsafe position. We will coach you in this.

Leave a Reply