CrossFit 42 South


CrossFit MSD – CrossFit

W/up: Warm-up (No Measure)

General movement flow to restore ROM


4×5 single arm strict press @11X1/ES

*First set light enough to be warm up the n the last 3 sets actually challenge the wight a bit. Use you weak side as the limiter. Meaning you are going heavy but heavy in relation to your weaker side then match with the stronger side.

A: power clean + hang clean + front squat + push jerk + split jerk (10min to find 1rm of the following complex)

This is a LONG complex focusing on the clean and jerk.

Use the best tech that you possibly can and only life the weight if it allows.

This complex was from last Sat so the few that came along aiming to imrpove. for everyone else have fun with this one.

B: Metcon (No Measure)

20min easy aerobic work: For 20min the clock will be on and you are to just move from machine to machine, spending :30-:90sec on each.

Can add in some running outside and some double under practice too.

Goal is going at just beyond the easy pace but staying below threshold.

Think about going at 70% effort.

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