CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

4 sets of:

5 suitcase deadlift + 15m carry (each side)

:10-:20 active hang

So you’ll do 5 reps then walk 15m then do the same on the other side before finishing the round with a hang from the bar. Repeat x4 rounds. Go heavy on this.

Then we will start working on the barbell, going over the clean and jerk ready for todays lifting.

Weightlifting

Clean and Jerk (Build to a heavy double)

Drop and reset between reps. Full clean is preferred. Any style jerk is okay.

Metcon

30 squat cleans 85/60kg (Time)

For time: (10min cut off)

30 squat cleans 85/60kg
Don’t over scale this workout and finish in 2min. Have a crack, but don’t be the guy who dose it Rx and gets 10 reps. Find that sweet spot. Talk to a coach, we will help you.

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