CrossFit 42 South

Monday – New week, lets crush it

CrossFit MSD – CrossFit

Warm-up (No Measure)

Get in 5min early to do aerobic work

5min mobility flow

Then 3 sets of:

5 muscle snatch

5 behind the neck push press

3 squat jumps

*be explosive and snappy on this.

Then start building into the PS work for the day.

A: Power snatch + hang power snatch: 10x 1+1

Go every 1:30

Start at 75% 1rm PS and build by feel each set.

Be fast and snappy and focus on pulling under the bar and catching in a solid partial OHS.

B: Metcon (Time)

For time:

30-20-10 of:

DB snatch alt 20/15kg

Squats holding DB in goblet position

Scale as needed. Workout should be done in 15min or less. Scale the weight to be able to keep moving and the TTB to be able to chip away smoothly. We want more time moving than resting.

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