CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? spend time doing your aerobic based warm up work…

As a group 5min mobility flows, being active with our movements to actually warm up and gain ROM (range of motion) for our barbell work

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

A: Power Snatch (Build to 1rm in 10:00min)

B: Metcon (Time)


30 Power Snatches @ 70% 1rm for the day
This is for time, but your form is the most important part here today……. Make each lift look and feel good. You will go faster by resting less between lifts, not trying to lift faster which leads to worse form.

C: Metcon (AMRAP – Rounds)

Overhead Squat:

Complete 50reps in as many sets as needed @ 50% of todays Power Snatch
form is the main focus here. Move well. lower the weight if needed.

No racks to be used on this part.

Talk to a coach for scaling here if injuries, can’t yet get full ROM etc…..

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