CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Try get in 5min before class and get in some general movement to get your heart rate up, body loose and limber etc.

Row/AB/mobility flows etc…

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Going at this AGAIN….. You guys are just getting so much better at snatching and it’s worth you all getting in the reps and practice…

A: Metcon (No Measure)

5 sets NFT, but with intent:

10 deadlifts T&G @ heavy-ish but fucking perfect form

-rest :30

200-400m run

-rest :30

10-20m walking lunge

-rest :30

1min double unders

-rest 2min
The goal here is just getting in some good heavy deadlifts for reps whilst getting in aerobic work with the running. DU and lunges. The goal of the runs is to keep the same pace each set. Pick distances that work for you and your level of fitness.

For the DU, work on linking reps, being smooth and going UB or getting your first 1 or a few DU.

Please check the ego today and not worry about how much weight you lift. The goal is quality and to move like you care!

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