CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

2 sets of:

6-12 banded good mornings

:20sec pallor press hold/es

10 broomstick pass throughs

:20sec effort on aerobic machine

then building into the power cleans, During your warm up lifts, continue to throw a few explosive vertical jumps to get that CNS firing to be able to preform explosive lifts today.

A: Power Clean (5×5 not TnG)

Building in weight

Go every 2:00

progressing these from last week.

B: Metcon (No Measure)

Intervals/no score, just work:

4 sets alternating between row/AB (2 on each)

4:00min AB/row

rest/walk 2:00

4 sets alternating between row and AB (2 on each)

1:30 AB/row

rest/walk 1:00
We start with 4x4min the after your 4th set you’ll rest 2min before then going onto 4×1:30 intervals. The goal is to try and hold the pace from last week or just a touch under for the 4min intervals. Goal is to be working but keeping them sustainable still. Meaning your first and second efforts on the row and AB should yeild the same cal/distance. Then on the 1:30 intervals, the goal is to push a pace a bit faster than the 4min ones. There will be fatigue that has built up but it’s much less time. Give your best effort to hang in there.

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