CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

NEW feature…. Based on the member survey you now have the ability to see the training a week ahead.
*Note that sometimes the final workouts aren’t all in or may be edited but the general idea remains for the current week.
So, I won’t be doing the videos as this will be much easier.
Give it a go, select Fridays date and you’ll see the workout.


Warm-up (No Measure)

3 sets of:

10 pass through

3 dive bombers

10 dynamic lizard

Then 3 sets of:

10 goblet squats

10 sit ups

Then start building up the OHS, don’t forget that we are after snatching the first rep.


Metcon (AMRAP – Rounds)

18min EMOM of:

Odd- 2×5 Overhead squats 70/45kg*

Even- 15 burpees

Score is total rounds complete.

*You must full snatch your first rep then drop at 5 and full snatch into reps 6-10.
Scale load as needed. Scale reps back on burpees if really needed.

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