CrossFit 42 South

Thursday – Skill AMRAP

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Quick hit of active movement flow then getting into the skill work. Spending a few minutes as a group talking about the movements before we start.

A1: dumbbell strict press (4×6-8 @21X1)

-REST 1:00-

Tough weight per set. Own the tempo. Keep core tight

A2: Weighted Pull-ups (4 x 3-5 @ 11X1)

-Rest 1:00-

No weighted pull ups? Try to preform reguar strict pull ups. Don’t have strict pull ups? Do assisted strict pull ups but make it HARD for the 4-6 rep range.

B: Metcon (No Measure)

15min skill AMRAP:

x muscle ups (bar or rings) ***

2-4 sandbag over shoulder

:20-:30sec HS hold/ 5-10m HS walking

15 box jumps (step down) choose your own height
*** x=reps are up to you on how many you do with the focus on skill.

If no muscle ups, this may be working skills, holds etc. Maybe some c2b and ring dips. Or top and bottom ring support holds + false grip ring rows/pull ups + transition drills.

The coach will help guide you on where you are at for this work. There is no score on this one, but if you want to push the tempo a little your welcome to.

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