CrossFit 42 South

Tuesday – Upper push + pull strength + AMRAP


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group to get the body going

then 2 sets

10 pass throughs

10 banded pull aparts

10m bear crawl (slow and controlled)

then start warming up the bench press.

A: Bench Press (8-8-8-8 @21X1)

Every 2:00

Approx 5% of your 1rm increase per set is the most you should increase to keep all the sets ‘work’. You can do this by multiplying your 1rm by .05 and this will give you a number. You can obviously round to make changing your plates easier. But this is just a guide to help you not make to larger of a weight jump per set.

SO if your max is 60kg and ypu start at 30kg and add 10kg per set, you are building too quickly and missing out on doing working sets.

B: Pendlay Row (8-8-8-8 @ 21X1)

EVERY 2:00

C: Metcon (AMRAP – Rounds and Reps)

10:00min AMRAP:

50 double unders (:50sec CAP)

10 push up with renegade row alt (5/es) 22.5/15kg

10 DB by side reverse lunges Aly 22.5/15kg
Focus on maintaining quality on the renagade rows and keeping the push ups legit ad not worming. For double unders cap at :50sec if you are unable to do the full 50 reps.

Be sure the lunges are good quality too. Move hard and fast for this AMRAP but dont get sloppy.

Modify as needed

renagade row with push up:

http://youtu.be/M9XJV-q_EP0

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