CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

6min on the clock to mix up some aero work


then 3 sets of:

5 muscle cleans

5 press

5 push jerks

5 power clean

5 front squats

5 cleans

*All the above just to get you feeling good before you starting building in weight on the clean complex

A: Power clean + hang clean + push jerk (10min EMOM )

Start around 70% and build each set if form allows.

This is like last week but the hang rep is a full clean, meaning catch in the bottom of the squat.

B: Single leg DB by side RDL (3×8-12/es @ slower down than up )

rest 1min-ish between legs**

In rest time, 1 TGU /es then striaght back to the RDL. The TGU is your rest time.

perfect form on the RDL. If you can’t balance and hinge with good form on one leg, then don’t worry about weight. Shoulders and hips must remain square to the floor.

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