CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flows to start

3 sets of:

:20-:30sec wall sit (add weight if you like)

:20-:30sec FLR on floor

then we will start going over the barbell

A: Hang Power Clean (5-5-5-5-5)

-go every 1:30-

Start tough-ish weight and build each set if form allows.

B: Push Press (5 x 6-8 )

-every 1:30-

From the floor, 6-8 reps today as sometimes it’s tricky to get it right so you may aim for 8 but fail at 6-7 and that is a solid set complete.

C: Metcon (No Measure)

10min rope climb skill and practice like last weeek

continue working on our rope climb efficiency, you guys are making some great progress here.

If your board with this, go L-Sit legless

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