CrossFit 42 South

Monday – New week lets get after it!


CrossFit MSD – CrossFit

Warm-up (No Measure)

2-3min mobility flow as a group just to losen up

then 2 sets:

6-10 goblet squats

5-10 push ups

5 side plank rotations /es (side plank where you reach under and through then rotatate back around)

*slower down than up tempo on both but pretty easy effort. Just getting you ready for heavy squat and bench press to come.

Then everyone gets a bar out, buddy up if needed etc then the clock goes on. There will be a 2min gap between your FS and BP. The 15min window is all you get.

A: Front Squat (3rm for the day in 15min (start with an empty bar))

try to not end on a miss though. BEtter to walk away knowing you had a bit more in the tank, but those of you who sell yourself short, go for it.

Point being, just be smart. PUSH yourself to a tough 3rm for the day, but try to avoid form going and failing reps.

B: close grip bench press (5rm for the day in 15min (start with an empty bar))

No set tempo, just controlled, good form lifts. No bouncing of the chest aggresive though.

C: Metcon (No Measure)

15min on the clock:

:30 efforts alternating between AB/row/ski erg
Have a play on the ski erg, there is only one, but some of you have never used it. HAve a play…

goal here is that you keep moving for 15min putting in :30 efforts alternating what you use each time.

Don’t sprint the :30 as you won’t be able to sustain your effort.

Think of this as a 15min AMRAP where you are trying to keep the pace the same from the start to the finish. Push your pace, just don’t go to hard you need to rest for :30 or more between machines. The rest time is your transition.

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