CrossFit 42 South

Saturday


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mixed aerobic work

5min mobility/movement flow

5min barbell skill work

A: Snatch + Hang Snatch + Snatch Balance (15min to find max for complex)

These are full squat snatches today. A full snatch from the floor, then full snatch from the hang position then then snatch balance you catch in the bottom of the squat.

Quality movement over weight though please. Weight will follow form, not the other way round.

B: Power clean + push press + push jerk (10min to find max weight )

10min to find a max weight for the day

Strong drive on the push press then shoulders will be tired so you need to use your push jerk to lock the weight out.

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