CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

One time through:

2min any aerobic movement

15m inch worm

1min any aerobic movement

30m bear crawl

:30-:60sec HS hold against wall

then a few minutes for everyone to try and work on some SA DB OH squats. Go light if you find the OH squats hard. Use less ROM too. These are very challenging but slowly working towards building strength and mobility to allow this to happen over time.

A: 3 power snatch + 5 OHS (5 sets of the complex all done UB. )

EVERY 2:30

Form over load. Aiming to progress from last week in regards to the OHS form and the power snatch work we did but today it’s together as a complex. For those who can power snatch but can’t OHS due to limited range, to stay safe i suggest practicing some lighter reps in warm up time, but to get a stimulus today do your 3 PS then reset and preform 5 front squats.

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

30 double unders

7 DB clean and jerks 22.5/15 /hand

C: Warm-up (No Measure)

5-10min active recovery/cool down

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