CrossFit 42 South

Monday – Interval weightlifting/gymnastics training session

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

:30sec on every machine

then 2 sets of:

10 barbell good mornings

10 front squats

:20sec side plank/es

then barbell warm up and gymnastics skill prep before we start on the workout.
Depending on numbers we may need to share a barbell with someone to allow a nice flow. In this case, just do the workout as i go, you go so barbells, machines etc are all free and the flow is smooth

A1: Power Clean (6×5 not T&G but must be done sub :30sec)

Start at 85%ish of last weeks best 5 reps then building from there.

This will be tough as you are doing these PC in a mixed modal setting. We want these to be heavy but also quality reps.

A2: Metcon (Time)


6x 20/15cal (goal is sub 1min) alt each set

-rest :30sec-
Score will be all your times added together at the end.

RX will be doing the calories as written but please do not work well beyond the 1min time fram. As you fatigue in the later rounds, you may start to slow down a bit that is okay.

A3: Toes-To-Bar (6x :45sec max reps )

-rest 1:00 before going back to the PC

Max reps in the :45sec dont have to be done UB. Score will be total toes to bar added up for total reps.

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