CrossFit MSD – CrossFit
Warm-up (No Measure)
Get 5min aerobic work in prior to class
Lunge with elbow drop /es
10 band pull aparts
15m KB OH walk /es
10 single arm KB deadlifts
A: Power clean + Hang power clean + Jerk (1rm )
build to a max of the complex in 15min
B: Metcon (AMRAP – Rounds)
15 min EMOM
1) 10 power clean and jerks @ 40-50% of A (unbroken reps)
2) 8-16 bar facing burpees
Adjust the weight down if needed to keep it UB. Breaking is not allowed today. Goal is practicing linking your PC and jerks.
For burpees, stepping in and out is a scale today. and as always, a 2 foot jump over the bar is a must. Scale as needed on your ability though.
NOTE… Rx-ing a WOD just for the sake of RX with poor form, lack of correct workout stimulas or not really meeting the movement standards (and quality) is a bad idea. It’s best to scale back, get a solid workout and move well. Save those efforts for competition, not training. Training is to get better and you only get better if you practice being better.