CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows as a group to start the week off

then 3 sets: (we will have 12min on the clock for this)

5 power cleans T&G

5 push press T&G

-shake it out/quick rest

5 cleans T&G

5 push jerks T&G

-shake it out

5 overhead squats

5 squat clean thruster
*start light and add weight each set while keeping movement crisp. Think no more than about 35% of your 1rm power clean.

this will feel like a ‘mini’ workout, but don’t let it take away from the actual workout. Stay light (everyones light weight is different). Be smooth and movement clean and snappy.

Then strip the bar back to empty before we then get into A

A: Clean (Build to approx 85-90% in 10min)

THIS IS NOT A 1RM… Just getting touches on a heavy-ish clean with good form to build confidence ans skill.

B: Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

10 DB push press 20/15kg /hand

10 DB deadlifts 20/15kg /hand

C: Metcon (No Measure)

Go walk for 5-10min:

Soak in the awesomeness that surrounds us on a daily basis. Find something to be grateful for. The workout you accomplished, a friend or family member, someone who held open a door for you, a meal you ate that was amazing and that you bought with the money you earn…. Anything, just practice flexing your gratitude muscles. We are all lucky in one way or another….

No complaining because it’s contagious.

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