CrossFit 42 South

It’s FriYay already!!!!!!

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Quick mobility flow to get things going.

Then straight into warming up for A.

Warm up for B after you finish with A.

Strength

Repeating on last week. This is how we will make the progression to become better/stronger etc.

Attention to detail. Move well. Do it like you care!

A1: Snatch grip RDL (8-8-8-8)

-rest 1min before A2

Build each set.

:3 lowers

1 more set, 2 less reps. Try to start at last weeks heaviest and build if form allows.

A2: Front rack step ups (12-12-12-12)

-Rest 1:30 before A1

1 more set, 4 less reps. Try to start at last weeks heaviest and build if form allows.

B1: Single Arm Dumbell Press (3 sets of x reps)

-rest 1:00min before B2

x = x = you grabbing a weight that is heavy for around 8-12 reps on your non preferred side and performing a max effort -1 set then repeating the same on the stronger side.

Slower down than up is the tempo.

This is the same as last week. Try progress in reps or load. Progress in load if you did 12+ reps. Progress in reps if you did less than 12.

B2: single arm DB/KB row (3 sets of x reps)

-rest 1:00min before B1

x = you grabbing a weight that is heavy for around 8-12 reps on your non preferred side and performing a max effort -1 set then repeating the same on the stronger side.

Slower down than up is the tempo.

This is the same as last week. Try progress in reps or load. Progress in load if you did 12+ reps. Progress in reps if you did less than 12.

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