CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Similar to last weeks session today. Aim for progress. We will repeat in a similar fashion next week too.

Warm-up

Warm-up (No Measure)

5 DB muscle snatch + 5 single arm push press + OH carry length gym (es)

x3 sets

After each side do 15 mountain climbers (focus is on keeping hips down, arms straight and minimise side to side movements

Then start building into push press

Strength

Push Press (4-4-4-4-4)

After each set perform 10 chin ups with the tempo of slower down than up.

Then rest 2-3min before the next set.

Goal would be to start heavier than you did last week on the 5s. You may or may not go heavier than last week, but each set should be “heavier” than last week.

midline/accessory work

3 rounds of:

Accumulate 3min in a top of push up plank.

Quality position. Tuck the hips under and brace your midline.

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