CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Today is the day before the Open workout is released. How exciting!!!!!

If you are doing the Open tomorrow arvo, I suggest you take today a little easier. This could mean only building to around 80-90% of what you think would be your best then do the consistency work based off that.

Warm-up

Warm-up (No Measure)

Yes, you are using the rower and bikes multiple days in a row. Embrace it, as it will only make you better.

15min EMOM of:

1) 5-15 cal AB

2) 5-15 cal Row

3) 20-50 double unders

4) 100-200m run

5) :20-:40 tuck hollow hold

*Don’t redline to get this done, but aim to get the highest amount of reps complete while still having :5-:10 up your sleeve to switch to the next movement.

Strength

Push press + push jerk + split jerk (Find a max in 15min)

find a max of the complex. The push press should be the limiting factor. The push jerk and split jerk should be hard, but the focus is really punching under the bar and not pressing it up like you would on the push press.

Consistency Work

10min EMOM of:

1 push press + 1 push jerk + 1 split jerk @ 90% of today’s best

the focus is on building consistency in your lifting. Work on one thing each minute.

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