CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

This is the same session again as last Friday, just working on that progression on all 3 lifts.

5min mobility flows

2 sets of:

10 SA high pull /es

30m SA OH carry /es

*for quality but can challenge the weight

before each part (A, B and C) take a few min to drop the weight back and dial in the next lift. You will be warm and ready though as your body would have done a similar lift before, just need to dial in the new movement being a push press then into the push jerk.

A: Shoulder Press (5-5-5-5-5)

-rest 1:30

start around about last weeks 2nd – 3rd set and build by feel.

This will have you starting heavier than last week and you may not go heavier on the last set, but you have moved more total weight for the day which is improvment.

B: Push Press (5-5-5-5-5)

-rest 1:30

Same guidelines as above, start around about last weeks heaviest 2nd – 3rd set and build by feel.

C: Push Jerk (5-5-5-5-5)

-rest 1:30

as above in weight to start at for this

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