CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

1min row/AB

20 walking lunge steps

1:00 plank hold

1min row/AB

15 walking lunge steps

:40 plank hold

1min row/aB

10 walking lunge steps

:20 plank hold

*Scale plank hold time if needed.

then prepping for squats…..

before the WOD, get in 2-3 mini rounds of 2-3 reps of each movement without fatiguing the muscle, but getting the body ready for the action.

A: Back Squat (2-2-2-2 @ 30X1)

Rest 2:00

No failed reps!!!!!! Heavy but perfect form. Today we are progressing from last weeks 3×3 to 4×2. Start your first work set just a touch lighter than last weeks best 3 and build each set by feel.

PERFECT FORM over weight though please.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 DB Clean and Jerks 20/15kg /each hand

30 air squats
power clean into a push press is fine for the DB work. This is pretty much a ground to shoulder then shoulder to overhead.

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