CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

10-20 cal AB

10-20 cal row

100-300m run

*Pick a number that you can get done in about 1min that doesn’t leave you on your back thinking what the fuck just happened. This is a warm up, but you want to be breathing heavy.

Then get a bar and we will get to work

Weightlifting

power clean + hang clean (find a max in 15min)

Perfect world, this complex is limited by how much you power clean, not hang squat clean.

Get after it crew!

Consistency Work

After the main set of finding your max, we will then do a 10min EMOM of the same complex at 90% of your best. The idea here is consistency on good technique. Aim to be working on the 1-2 main things you feel you need to be able to do better to become a better lifter.

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