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 the limit though. Meaning you are going heavy but heavy in relation to your weaker side then just match on the stronger side.
A: power clean + hang clean + front squat + push jerk + split jerk (20min to find 1rm of the complex )
This is a long complex focusing on the clean and jerk.
Use the best tech that you possibly can and only lift the weight if form allows.
B: Metcon (AMRAP – Reps)
50/35 cal air bike
AMRAP double unders in remaining time
Hit it hard, if you know you won’t be getting to the double unders, then reduce the calories to allow you top get there, but it is meant to be HARD.