CrossFit 42 South

Wednesday


CrossFit MSD – CrossFit

Warm-up (No Measure)

3 sets of:

5 down facing to up facing dog

:20-:30 side plank rotations /es

10 reverse step lunge /es @ slower down than up (focus on solid single leg control, knee tracking, foot not rolling etc)

Then into barbell work…. We will get a few reps of PS and PC&J in before we start the clock for each but the goal is to build quickly.

A: Power Snatch (Building to 1rm for the day )

If it’s a PB, cool. If not, no stress. Just get in some good lifts, focus on getting under the bar and being snappy.

B: power clean and jerk (Building to 1rm for the day )

If it’s a PB, cool. If not, no stress. Just get in some good lifts, focus on getting under the bar and being snappy.

C: Metcon (Time)

3 RFT (Cut off 13mins)

400m Run

30 KB Swings 32/24kg
Scale as needed. Drop the weight on KB if you know you can’t get the reps done in 2-3 sets. Scale the run distance back to end of driveway or 200m if you know true in your heart you’ll spend more time walking. That said, push yourself to be better, don’t scale for the easy way out, scale because you know it is what will bring more intensity and therfore a better WOD

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