CrossFit 42 South

Monday


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Preform your own general warm up consisting of:

-Dynamic mobility/movement to restore ROM

– Activation and Rehab

-Practice and warm up movements with intent and awareness.

– Raise your heart rate to a moderate level.

A: Front Squat (5×3 @ slower down than up )

Every 2:00

use 80-85% last weeks 3rm

B: Bench Press (4-4-4-4 @ 11X1)

EVERY 2:00

2 less reps per set from last week. Aiming to start just under last weeks best 6 reps then build by feel from there.

Be sure that you pause on the chest

C: Metcon (Time)

3 RFT:

12 dual DB snatch 22.5/17.5kg

24/18 cal row
DB snatch demo if you have forgot what these are:

http://youtu.be/SimPWZFHZ8U

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