CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flow work as a group


SA DB press work:

1 set of max reps on your weak arm then match the reps on your strong arm.

-repeat the above for 3 total working sets

-rest 1min between arms

then barbell out to warm up the Power Clean before the EMOM

A: Metcon (AMRAP – Rounds)

Power Clean: 10min EMOM

3 reps at 70% 1rm and build by feel
No missed reps. So go heavy, but perfect. Focus on getting under that bar, but sticking your catch position above parallel. If you are to fail, its because it got heavy and you did a full clean, not a power clean.

B: Push Press (Build to a 5rm for the day in 10mins)

Find the heaviest you can manage for the day with good form in 10mins… Don’t force what isn’t there, but push Yousef if you normally don’t.

Some people can push themselves more but others get caught up with the weight/score and get sloppy.

Heavy but perfect today please.

C: strict pull up (5 x ME -2reps )

-2 means that you stop a few reps before failure. Goal is to push the limits, but save some gas in the tank for the following sets.

Scale as needed to be able to get 5+ reps per set. If you are doing 12+ you can upscale and do strict C2B.

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