CrossFit 42 South


CrossFit MSD – CrossFit

Last week before Christmas guys…. Be sure to train hard, look after yourself and show gratitude to those close to you, heck just shows gratitude to EVERYONE. Spread the love, have some fun, be happy and let’s crush this week!!!!


Warm-up (No Measure)

10min on the clock for you to do some aerobic work.

EMOM you must complete 5 sit ups + 5 air squats before resuming.

Barbell dancing

2-4 front squats

2-4 high hang power clean

2-4 hang power clean

2-4 power cleans

*Quick rest to shake it out

2-4 high hang clean

2-4 hang cleans

2-4 cleans

*Quick shake out

2-4 strict press

2-4 push press

2-4 push jerks

2-4 split jerks

x2-3 rounds and can increase weight as this will build into your clean and jerk.

Goal is maintaining a full grip on the barbell to improve mobility in your front rack and focus on fast under the bar with quick elbows and keeping it close.

A: Clean and Jerk (1rm for the day)

find a 1rm for the day. You will have 15min

B: Metcon (AMRAP – Reps)

5min AMRAP of:

squat cleans @ 65% 1rm from above
go hard on this, but focus on quality reps. This will burn…..

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