CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

6 sets of:

5 single arm push press + 15m OH carry (es)

200m run/15-20 cal AB/15-20 cal row

*Alternate what you do each round on the run/AB/row. Move with intent with the DB work and focus on your breathing on the other stuff. You should get out of breath a bit on this, but not to fatigue.

Then we will start working on the complex.

Weightlifting

Power clean + 2 front squats + jerk (1rm of the complex in 15min)

Push or split jerk is fine today.

Consistency Work

10min EMOM of:

1 power clean and jerk @ complex max weight

Push jerk on this one….

Adjust load if needed.

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