CrossFit 42 South

Friday

CrossFit MSD – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Aussie Throwdown ‘Gymnasanatch’

9min AMRAP

3 Power Snatch 55/40kg

3 Squat Snatch 55/40kg

3 Overhead squat 55/40kg

3 Ring Muscle ups

30 Double unders

Intermediate/Masters

3 Power Snatch 45/30kg

3 Squat Snatch 45/30kg

3 Overhead Squat 45/30kg

3 Jumping Muscle ups

30 Double unders

Scaled

3 Power Snatch 30/20kg

3 Squat Snatch 30/20kg

3 Overhead Squat 30/20kg

6 Jumping Ring dips

50 Single unders
Jumping ring muscle ups

Setup the rings at EYE-LEVEL.

At the bottom the arms must be fully extended, utilise your legs to jump.

The rep finishes when the elbows are fully locked out while in support above the rings

Jumping ring dips

Setup the top of the rings at armpit height

The rep starts with your elbows below 90 degrees.

*Bottom of a ring dip, ready to jump*

Utilise your legs to jump. The rep finishes when the elbows are fully locked out while in support above the rings.

Warm-up (No Measure)

5min general aerobic warm up

then

3 rounds

20m High knees

20m butt kicks

1min skipping/DU practice

6 SA DB high pulls + Press

Then some barbell skill work before working out logistics

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