CrossFit 42 South

Tuesday


CrossFit MSD – CrossFit

Warm-up (No Measure)

3-4 sets, all reps on one arm before switching

3 SA DB strict press

3 SA DB push press

6 SA bent over DB row

*keep weight moderate. For the bent over rows, feet under hips, hinge over and pull with good position.

Warm-up (No Measure)

3-4 sets, all reps on one arm before switching

3 SA DB strict press

3 SA DB push press

6 SA bent over DB row

*keep weight moderate. For the bent over rows, feet under hips, hinge over and pull with good position.

A: 5x strict press + 5x push press: 7 sets of the complex going every 2min

Use 70-80% 1rm press. No more, but can be less if needed.

Be sure to get good leg drive on the push presses as your shoulders will be fatigued and you’ll need to use your legs to get the weight OH.

B: Metcon (No Measure)

4-5 sets for quality :

10-12 DB floor press netrual grip (DB e/hand)

15 tricep push downs

:30-1:00 FLR on floor

1:00 DU or DU practice

Comments are closed.