CrossFit 42 South

WOD: Monday


CrossFit MSD – CrossFit

Last week on this specific progression.

It may seem boring to repeat the same thing, but sometimes we have to do this to actually get better.

Warm-up

Warm-up (No Measure)

2 sets of:

10 pass throughs

4-8 scap pull ups

4-8 DB push press (es)

Strength

Same as the last few weeks. Extra set than last week and this is the last week on this specific progression.

STICK TO THE TEMPO!

A1: Shoulder Press (5×10-12)

-rest :30 before A2

:3 lowers, :1 pause OH and on shoulders.

Extra set than last week. So only increase in reps and weight a small amount if you can.

A2: strict pull up (5×8-12)

-rest :30 before A3

:3 hold at top and :3 lower.

Extra set than last week. So only increase in reps in a small amount if you can.

A3: FLR on floor (5x :30 – :60)

-rest 2min before A1

Increase time from last week. Extra set also.

If you managed 1min easy with good form, do FLR on rings

B: Front rack reverse lunge (3×8)

Add weight from last week. 2 less reps, quality must be there though.

:3 lower, :3 up. No pausing. Alternate legs each rep. 6 reps total each side.

Rest 1min between sets.

Same weight on all sets.

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