CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

Movement flow as a group

then 2 sets:

3-5 muscle snatch

3-5 behind the neck push jerks snatch grip

3-5 Overhead squats

then a few min for everyone to get up to speed on power snatching. Wont take too long to figure out your starting weight.

A: Power Snatch (15-12-9-6 T&G UNBROKEN )

Every 3:00min preform a set

If you are still very fresh to power snatching, there isnt a need to practice touch and go reps etc. you can just focus on doing the reps at lighter loads and working on skill and getting better at the lift. Just control the bar back to the floor then reset at the bottom of each rep.

For those a little more seasoned you can get after practicing T&G reps for barbell cycling.

A: Power Snatch (12)

A: Power Snatch (9)

A: Power Snatch (6)

B1: Metcon (AMRAP – Rounds)

EMOM X 10:00

1- 20/15CAL ROW

2- 15 burpees
-Rest 1min-

B2: Metcon (AMRAP – Rounds)

EMOM X10:00

1) 18/13 cal AB

2) 15 burpees
This is one big EMOM with a short rest in the middle for change over from rower to AB.

Challenge yourself to hit the highest number possible each round.

Set yourself a goal and aim to stick to it. Completeing the work in the minute is a completed round

Score is total completed rounds.

Modify the reps/cals as needed

This is mean to be a real challenge to acheive.

Do your best!!!

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