CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min to do some aero work

then 5min mobility flows as group

3 sets of:

10m walking lunge steps (hands OH)

10m bear crawl fwd

10m bear crawl back

10m broad jumps (soft landing)

then going over some PC work before we put the clock on. Working with a barbell only, no added weight.

A: Power Clean + Push Jerk

1rm for the day in 15min
like last week but with push jerk

B: Metcon (AMRAP – Rounds)

15min EMOM

1) 4-6 Power Cleans + Jerk @ 75-80% 1rm (Not TnG)

2) 10-15 Burpees over the bar (lateral facing)

3) 10-15 TTB
You should be able to hit the amount of reps each round without failing. You are better to do less than you think and walk away thinking you can do more.

Standards on movements:

for the burpees, be sure to jump your feet out and in and come to at least 3/4 standing when you jump over the bar. Stepping out and in and stepping over the bar is scaling and that is totally okay.

C: Metcon (No Measure)

Go walk the subdivision: Go walk the subdivision sipping water a focusing on breathing.

You should all be aiming to get out for a walk on a daily basis. Walking is so good for you on so many levels.
-Improve blood flow

-Improve state of mind


-getting out and getting sunshine (which has another list of benefits)

-The list goes on and on.

Just trust me, I wouldn’t lie to you.

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