CrossFit 42 South

Friday – Snatch complex + Partner workout :)

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

3x

:30sec on any machine increasing efforts to get warm

10 banded good mornings

3-5 dual TGU sit ups*

* http://youtu.be/acoGuL2lFRs

then into barbell skill work

A: 3 position snatch (hips, knees, floor) (12min to build to a max for the day )

Focus on quality reps, getting under the bar etc. Not just ripping it overhead anyhow

B: Metcon (Time)

Partner workout:

10 RFT of:

12 bar facing burpees

9 hang power snatch

6 OHS (52.5/35kg)
This is done as i go you go. Complete all the reps on the movment before your partner can complete the next movment. MUST HIGH FIVE change over. Failing to high 5 if a coach catched you is 10 burpees for both pairs on the spot.

Try to find a buddy who will use a similar weight to you. To minimise the need to have multiple bars out, you can take plates on and off quickly. If you are in a M/F pair or really at completely different levels on strength then 2 bars is okat, but just be mindful on how much space you are taking up.

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