CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

working the barbell cycling warm up. We will have a dedicated 15min on the clock to allow you to get in some good practice here, but don’t fatigue yourself out to much either.

10 Reps of Each Movement

-Power Clean TNG

rest 45 sec

-Push Jerk TNG

rest 45 sec

-Power Snatch TNG

rest as needed

-Hang Squat Clean

rest 45 sec

-Hang Squat Snatch

rest 45 sec

-Overhead Squat

rest 45 sec

-Hang Squat Clean Thruster TNG

GOAL: Breathe and work on perfect t&g efficiency. – Keep Contractions very light, lose grip and relax. Be smooth, fluient and really think about what you are doing…

Complete 1-2 rounds based on how you feel

A: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Weight is 60/40kg

Like grace on Monday, this should be a 5min or less workout. Scale the weight as needed to be able to really go hard on this but maintain good form…

then rest 5min before you start getting into B

B: Metcon (No Measure)

3 sets for quality:

5-10 strict pull ups

5-10 kipping pull ups

5-10 push ups

5-10 HSPU

*Not for time, but for quality at your own pace, going from movement to the other without much rest

If you don’t have kipping pull ups and strict in a band is still tough based on your strength, just do jumping pull ups for your kipping reps.

For those who are still having a hard time with push ups, work on an incline and then for the HSPU do 1-2 wall climbs to the best of your ability.

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