CrossFit 42 South

WOD: Tuesday


Christmas/new years timetable

Christmas/New years time table

CrossFit MSD – CrossFit


Warm-up (No Measure)

9min EMOM of:

1) :20 side plank (es)

2) 20m bear crawl

3) 5-8 scap pull ups + squat hold in remaining time

Then start warming up the strength/conditioning work.


Rest 1min between each movement.

Same weight on all barbell lifts.

The goal is same hold time for the chin over the bar.

Max reps on all double unders.

A1: Barbell Row (5×10)

Slower lower than the up phase. Control each rep.

Same weight on each set.

A2: Front rack reverse lunge (5×12)

Controlled tempo. Same weight on all sets today.

A3: chin over bar hold (supinated) (5x :10-:30 holds)

Scale with a spotter or ring row hold.

Goal is chin OVER the bar. Don’t go to falurie today.

A4: Double-Unders (5xME in 1min)

Do as many reps as you can in 1min on each set. Record your best attempt.

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