CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 sets of:

10 single arm KB high pull (es)

10 banded good mornings

10 lateral squats

*On all reps, use a deliberate slower eccentric (lowering) than the concentric (up).

Then follow this warm up for deadlifts and squats. These will be done separately, obviously before attempting your 10rm.

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)

Then go for it.

Strength

Back Squat (10rm)

Find a heavy set of 10 for the day. Be sure of depth on the squats.

Deadlift (5rm touch and go)

You’ll be cooked after the back squats, be sure of your form. Do not round your back and die on this.

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