CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

5min mobility flow to start

3 sets of:

2-4 front squats squats

2-4 muscle cleans

2-4 power cleans

2-4 cleans

2-4 push press

2-4 push jerks

*Playing with some barbell dancing again with the focus on the clean and jerk.

A: Metcon (AMRAP – Rounds)

7 sets every 1:30 of:

1x strict press + 3x push press + 5x push jerk

Use 80-85% 1rm strict press

Make sure the push press are good push press then the jerks are solid jerks where you drop under the bar.
Must be done UB for the round to count.

B: Hang Clean (10min to build to a tough double)

10min to build to a heavy double

These are full cleans.

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