CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

10 step ups (alternating legs)

10 single arm KBS (es)

:20-:40 plank hold (TIGHT)

Then 8min on the clock to warm up the power clean and get the other stuff dialled in before we start the EMOM. In this time have your box set up etc.

Strength/conditioning

Metcon (AMRAP – Rounds)

30min EMOM of:

1) 5 power cleans (not T&g)

2) 16/10 cal AB / 20/15 cal row

3) 16 no push up burpee box jump 24/20″

4) rest

5) rest

Increase weight each set on the PC. Start around 70% of your best 1rep and build if it’s feeling good.

Each round switch from AB to Row. You’ll do 3 of each.
Goal of this session is moving well under fatigue. Getting in some good heavy sets on the PC then working on the AB and BBJ before getting a good rest. The rest should allow time to add weight and maintain the output on the other stuff.

Record your heaviest 5 rep power clean too.

Power Clean (heaveist 5 from the EMOM)

Cool down

Spend 5min in a seated straddle stretch and 2min pigeon stretch (es)

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