CrossFit 42 South

Monday – Upper body barbell complex + Deadlifts

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3min for aerobic work straight up then into

3 sets:

10m bear crawl

10m deep lunge + elbow drop (travelling – and bring other leg through whilst staying low)

:20-:30sec hang from the bar with focus on stretching out OH position

10 banded good mornings

then into barbell prep

A: 5 Stirct Press + 5 Push Press + 5 Push Jerks (5 working sets to build to a max for the day)

All done unbroken and to be taken from the floor.

Go every 3:00

The strict press will be the limiting factor in this complex and this will be a total shoulder burner.

Start at approx 75% 1rm strict press +/- based on ability.

Dont have a 1rm? You shoulder have an estimated 1rm in wodify it is your responsibility to looks this datd up in you wodify app. Do a little homework to help you preform this session. If all else fails we will guide you where to start 🙂

B: Deadlift (6-6-6-6-6)

Ever 2:00

PERFECT menas PERFECT. No rounding your back for the sake of wanting to lift more. Do not let you ego get in the way of preforming a quality set. First set today is your starting weight plates you would use e.g 25kg on each end or 10kg on each end etc.

Second set is what ever you want from that point. Your last 2 sets will be the ‘true wokring sets’

C: Metcon (No Measure)


Take 5-10min to actively cool down today

Stretching he hips and flutes and easy aerobic work.

A coach will show you some go to recovery stretches to hit today.

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