CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

50 banded good mornings (with good control)

*EMOM stop and do 7 burpees. Warm up starts with banded good mornings

Then start warming up the deadlifts

1×10 barbell

1×8 @ 20-30%

1×5 @ 40-50%

1×5 @ 50-60%

1×3 @ 60-70% (this one is to feel out first working set)

Strength

Deadlift (8-8-8)

Goal is to beat last weeks sets of 10s on ALL SETS.

Touch and go reps.

midline/accessory work

Turkish Get Up (5×3 (each side))

Start on your non preferred side.

The reps are to be done UB, take 10-20secs max before switching arms.

Goal is quality movement with as heavy load you can manage on this.

Build in weight if you can.

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