CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets @ moderate (not HEAVY, not easy)

30m single arm OH carry /es

3 broad jumps (start easy and build up effort each rep)

the goal on A, B and C is that the weight you lift on each part is more than the previous, even with the extra reps.

Each part will start back at the empty bar before we restart the timer. You’ll have a few minutes between to organise yourself and get your head around the next movement.

A: Shoulder Press (1rm for the day in 8min)

B: Push Press (2rm for the day in 8min)

C: Push Jerk (3rm for the day in 8min)

D: Metcon (No Measure)

For Quality:

2-3 sets:

5-10 strict TTB

2-3 Wall Climbs (smooth and controlled up and down)
QUALITY is the focus here, not the speed of the movements or the reps you do.

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