CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

mobility flows 5min


3×5 muscle snatch

-straight into

3×10 OHS @ light-moderate weight

-rest 1min (accumulate :20-:30 hanging from a bar in rest time to open up shoulders and lats)

*for those who can OHS well, work on a slightly closer grip than normal for mobility gains. Those who find this hard, do these much lighter to focus on form rather than weight. This could be with a broom stick, I don’t care as long as the movement is good.

A: Snatch (1rm for the day in 15min)

If you hit your max early, drop the weight back and get in some good tech reps in.

try to build in small-ish jumps so you can get in a few good lifts in this time and a few good heavier sets in as you get close to your 1rm for the day

B: Snatch Grip Deadlift (5-5-5-5-5)

go every 2min

Heavy but perfect form on these guys. Shoulders above hips on set up, shoulder and hips rise at the same time. Keeping the bar in close to keep lats engaged.

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