Saturday

January 4, 2019 / CFMSD Workout of the Day

CrossFit MSD – CrossFit w/up : Warm-up (No Measure) 10min on the clock for general movement flow to restore ROM and aerobic work. 4×5 single arm strict press @ 11X1/es *first set light enough to be a warm up then the last 3 sets actually challenge the weight a bit. Use you weaker side as […]

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Friday

January 3, 2019 / CFMSD Workout of the Day

CrossFit MSD – CrossFit w/up: Warm-up (No Measure) 6min aerobic work to start, EMOM stop and complete 2 inch worms then 3 sets for quality: 8 SA high pulls/ES 15m SA FR carry/ES A: Pendlay Row (10-10-10 @ 11X1) EVERY 2:00 Tough weight but not failing reps, at least for the first 2 sets. Really […]

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Thursday

January 2, 2019 / CFMSD Workout of the Day

CrossFit MSD – CrossFit W/Up: Warm-up (No Measure) 12min EMOM 1- 30-50 double unders 2- 100-200m run 3- :30sec hollow hold A: Power Clean (5 x 3 not TnG building in weight ) GO EVERY 1:30 Start at about 65% of your 1rm Quality over load. Focus on nice fast elbows and catching in that […]

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Wednesday

January 1, 2019 / CFMSD Workout of the Day

CrossFit MSD – CrossFit W/up: Warm-up (No Measure) 5min aerobic + 5min mobility to restore ROM 3 sets 10 glute bridges 12 goblet squats – moderate weight 15m SA OH carry/ES + 2 strict press + 4 Push press A: Back Squat (1rm for the day ) Please, form and quality over weight. Meaning if […]

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