CrossFit 42 South

Wednesday – Power cleans / dumbbell DT

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3x

:30sec Any machine at increasing effort to get warm

10 barbell kang squats (no weight if hard for you)

2 TGU

:20-:30sec forearm plank (really tight)

A: Power Clean (5-5-5-5)

EVERY 2:00

Will have 5min to build to first working set. The idea is the first 1-2 sets are work but still leaving some in the tank then the last two sets are true working sets and by this time you would have done a lot of reps and will be warm and ready to get after it

B: Dumbbell DT (Time)

5RFT:

12 DB deadlifts

9 DB hang power cleans

6 DB shoulder to overhead

30/20kg DB’s/hand
We did DT last week. This will be similar but completely different and very very grippy. The awkwardness of the DB’s will make this a real challenge but will make you a stronger athlete and build more stability.

Embrace the struggle

C: Metcon (No Measure)

cool down/ recovery:

Spend 5-10min doing some easy active recovery

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