CrossFit 42 South

WOD: Friday

Announcements

Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

15 star jumps

:30 plank hold

15 straight jumps

:30 tuck hollow hold

x3 sets

*Scale time on holds if needed. Quality over quantity as always.

Then 3×3 turkish get ups (es)

*Just a small little play around with these.

Then begin moving barbells around and warming up to your first starting weight for the complex.

Strength/conditioning

5/5/5 PC/FS/STO max weight (7 Rounds for weight)

Every 3 min for 21min

For max weight, complete the following complex:

5 power cleans

5 front squats

5 shoulder to overhead

*All must be complete UB. Add weight each time. The score is weight used on each set.
The goal on this is to start as heavy as you can while still being able to add weight. You are scored on each set.

If you break, you need to start again, failing to compelte a set in the timeframe will give you 0kg for that round.

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