CrossFit 42 South

Monday- Muscle up/barbell skill and classic crossfit

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3 sets:

5-10 kip swings

10 hollow rocks/ bent hollow rocks/ holds

3-6 PERFECT push ups

3-6 pull up negatives

A: Metcon (No Measure)

15min skill focus:

Alternating between the two movements today at a low intensity skill focus pace

2-6 muscle ups (ring/bar) *

3 power clean + 3 push jerks **
*No muscle ups yet? But have pull ups and dips?

Depending on where you are at, we will help to provide you with some skill work and progressions to do. Jumping ring muscle ups, transition drills, etc…But only if you have some strict pull ups and strict dis, otherwise we will show you how to get stringer at those as they will be the foundation to build more complex skill onto.

If you dont have pull ups or dips yet, you arnt ready for learning muscle ups yet but we will help guide you with building the strength needed for dips and pull ups.

**For the Power Clean and jerks, all UB and building to only heavier than you plan to do the workout. The workout isn’t meant to be heavy. A challenging weight for the reps, but not actually heavy. Using this work to prime you for the wokrout ahead.

B: Metcon (Time)


30 TTB

30 power cleans 62.5/40kg

30 TTB

30 push jerks 62.5/40kg
No time CAP but this should be done sub 12min. This is allowing 10 reps per minute. If you know this is going to be a bit aggressive for you to maintain, then modify as needed.

If you have some TTB you can do less reps. If you have no TTB you can do knees to chest or just a knee raise.

Adjust the weight on the barbell but aiming to do all the reps.

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