CrossFit 42 South

Saturday


CrossFit MSD – CrossFit

Warm-up (No Measure)

Good mobility flows to get going then….

3×3 TGU with 2 SA push press on each side at the top of each rep.

*this will be a big shoulder endurance warm up as you will be loading one side for a long time. Pick a weight that allows you to do this with good form, but challenge the weight you use too.

Then into the lifting work.

The goal is that each part you can lift more weight than the previous lift.

before each part (A, B and C) take a few min to drop the weight back and dial in the next lift. You will be warm and ready though as your body would have done a similar lift before, just need to dial in the new movement being a push press then into the push jerk.

A: Shoulder Press (5-5-5-5-5)

-rest 1:30-

start around 70-75% 1rm and build by feel

B: Push Press (5-5-5-5-5)

-REST 1:30-

start at your second heaviest set on the strict press and build

C: Push Jerk (5-5-5-5-5)

-rest 1:30-

start at your second heaviest push press and build by feel

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