CrossFit 42 South


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

3 sets @ moderate (not HEAVY, not easy)

30m single arm OH carry /es

10 single arm high pull /es

B: Push Jerk (Build to a 5rm in 10min)

This isn’t doing heaps of sets of 5, this is building to a heavy set of 5 for the day. Get in a sets of 3-5 reps when the weight is light, then just do 1-2 at a time while building the weight before having a crack at your 5rm for the day.

Keep these snappy for me today…… focus on really snapping under the bar.

C1: Dumbell Z Press (5 x 4-6 @ 30X1)

~REST 1:00~

C2: strict pull up (5 X 4-6 @21X1)

~REST 1:00~

If 4-6 is easy for you, do C@B, if strict pull ups are hard, use a band or even ring rows.

D: Metcon (No Measure)

3 sets for quality:

10-15 TTB (kipping today)

10-15 push ups (PERFECT) If these are easy do them slower
For TTB, scale to knee to chest, knee raise or if you are kinda close to TTB, you can do a ‘close to bar’.

Push up scale today will be incline push ups to work on keeping a tight body position throught the entire rep.

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