CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

Warm up will start at 5 past the class starting time. Giving you time to row/bike/skip/run etc..

3 sets of:

6-10 barbell good mornings @ 2020

6-10 bent over barbell rows @ 2121

*Increase weight if you like, but keep the quality high and don’t waste time… Keep the weight light still.


A: no hook overhand grip Deadlift (2-2-2-2-2 @ 21X1)

-rest 2min

Same as last week, but less reps. Try start your first “working set” at last weeks heaviest set -5kg. Then build from there.

These are getting very tough for your grip now….

B: Metcon (AMRAP – Rounds)

24min EMOM of:

1) 5-10 strict pull ups

2) 10-15 box jumps sd

3) :30-:60 FLR on floor

4) 8-16 single arm DB snatch alt
This will get a little huffy puffy, but shouldn’t be to ‘hard’…… We are after accumulating good volume on good quality strict pull ups while getting in some other work. Focus on good movement before speed.

You pick your own reps and weight and height.

For the pull ups, don’t max out and do 10 on the first set, then by the last minute you can’t even get 2 reps. Never go to failure.

Comments are closed.