CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

General movement flow to restore ROM



5 SA FR squats/ ES

5 SA push press/ ES

*A little odd movement work to start. Focus on quality. These are movement patterns we are doing with the barbell today, just warming them up in an odd object skill/strength focus session.

A: Power clean + Front squat + Push jerk (10 min to build to 1rm for the day )

What you build to here will determine your workout weight. As in if you would like to tryu the workout RX, you need to build this beyond RX weight. If you are scaling the weight for the workout, use about 70-80% of your max weight as a guide.

B: Metcon (AMRAP – Rounds)

Macho Man:

EMOM for as long as possible

3 power cleans

3 front squats

3 shoulder to overhead *85/62.5kg
Scale the weight as needed. You should be able to get at least 10 rounds is the goal.

This is meant to be a ‘heavier’ workout but doing all the reps in a short time duration with not long to rest will make it gassy at the same time.

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