CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets @ moderate (not HEAVY, not easy)

6-8 SA DB press /es @ slower down than up

6-8 single arm high pull /es @ slower down than up

-rest :30 between movements.

then we will go over the lifting work as a group for the day before we begin. To make sure we are all on the same page.

A: Push press + push jerk + split jerk (Build to a max for the day in 10min)

then get in 5 sets at 85-90% of the max to get in some work and build consistency on these movements.

the push press should be the limiting factor. If you can push press it, you can push jerk it, if you can push jerk it, you can split jerk it. If split jerks are very very new to you and your skill isn’t there, do another push jerk.

B: Metcon (No Measure)

For Quality :

2 TGU/es

1-2 rope climbs
Not for time, but for quality. Challenge the weight on the TGU as much as you can but maintain solid form.

For the RC, you may just do 1 perfect rep, or even half a RC or work on laying to standing. Just do what YOU can do.

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