CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

The CrossFit Open is over. Unless you are repeating.
For those who feel they have gone hard for the last 5 weeks not only on your Open workouts but in training in general, I suggest you take this week as a “deload”.

To answer the question if this is you did you do the following over the last 5 weeks:
1) train 5 days per week over the last 5 weeks
2) Possibly hit Open workouts multiple times
3) Seem to have a few little annoying niggles
4) Starting to feel exhausted?

If you answered yes to most of the above, especially the first question, you need to talk to a coach and deload, give your body time to recharge and crush it the following week.

A deload still looks like coming into the gym 3-4 times in the weeks, just taking things a little easier and getting your mind and body time to recover and get hungry as fuck for the future of your training.


Warm-up (No Measure)

5 rounds of:

15m single arm OH carry (es)

8 walking lunge steps

2-3 burpee broad jumps

then a few minutes to get yourself the weight you want to use for the workout, feel out the movement and figure out how many reps you will be trying to aim for in the EMOM.


Metcon (AMRAP – Reps)

10min EMOM of:

1) 10-20 DB snatch 20/15kg (alt)

2) 5-15 burpees

Score is total reps completed.
The highest possible score is 175 reps. Aim to hit the highest number you possibly can. If you can’t get the high end, aim for the low end.


Power Clean (3rm in 12min)

Drop and reset.

Build to a max under fatigue.

Comments are closed.