CrossFit 42 South

Monday – Weightlifting Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min movement flow work to get loose and restore normal ROM before we get after it today.

3 sets:

10m laterals bear crawl/way (hips stay low still and move sideways)

30m dual KB FR carry (elbows down and in)

10 box jumps (high landing)

1:P30 cardio your choice

then before each complex going through 5min of snatch skills/clean and jerk skills with your coach.

A: 3 position power snatch (15min to find a 1rm on this complex for the day )

*floor, hyang, high hang.

Working on keeping the bar in close, getting body contact, keeping the bgar moving in a vertical line, not out and around and snapping under that bar.

Catch in a solid partial OHS.

OWN you positions

FOCUS on 1-2 things YOU need to work on today. Above are just some general things to get you thinking on what to work on.

B: 3 position power clean and jerk (15min to find 1rm for this complex )

* As above. Working on being snappy under the bar on the power cleans, catching in that solid partial FS. Owning your positions.

You will do the clean from the floor, hang, high hang then finish with a jerk.

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