CrossFit 42 South

Wednesday

CrossFit MSD – CrossFit

First of November…… Holly shit. The year has just flown by.
It’s been an awesome year with you all. Let’s finish it off strong!!!!

Warm-up

Warm-up (No Measure)

mobility flow for 5min

DB in each hand for the following complex:

5 DB power snatch

15m OH walk

x5 sets for quality

*for the DB power snatch, have the DB between your feet and explosivly extend your legs and hips and pull the DB to OH in one motion.

Weightlifting

A: Push Press (6-6-6-6-6 @ 12X3)

Stick to the tempo on this. Makes it tough with pausing on shoulder and the holding OH.

Extra rep from last weeks 5s. Try start at the same weight as last week. And build to as heavy as last weeks best or heavier if you are feeling it.

B: Overhead Squat (1-1-1-1-1 @ 32X1)

Onto the singles. Stick to the tempo, and see how heavy you can go on this today.

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