CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Clean and Jerk (1rm in 16min)

Full clean and any style jerk (push, split)

Try to build up quickly but get 3-6 lifts around 80-90%.

Strength

After each set of strict weighted pull ups, accumulate :20-:60 ring support hold. Be sure to turn thumbs out. Scale this as needed.

Weighted Pull-ups (5-5-5-5-5)

Add weight each set.

If you don’t have weighted pull ups, find the most challenging set you can mange. 5 reps at BW is a good goal. Ring rows or banded pull ups will also be a great idea.

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