CrossFit 42 South

Saturday


CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

If you are in early, get in 5min cardio to warm up.

Then when class starts we will begin with some mobility to restore ROM and get you ready to lift.

then 2sets:

4-6 SA DB snatch/ES (all reps one side before swapping)

4-6 SA strict press/ES

then we will have a few min before A, B and C to dial it in before we start.

W/up : Warm-up (No Measure)

If you are in early, get in 5min cardio to warm up.

Then when class starts we will begin with some mobility to restore ROM and get you ready to lift.

then 2sets:

4-6 SA DB snatch/ES (all reps one side before swapping)

4-6 SA strict press/ES

then we will have a few min before A, B and C to dial it in before we start.

A: Clean and Jerk (15min to find max for the day)

Form over load and remember that max for the day is a max for the day. Not always meaning a PB. Some days it’s there others it is not.

These are full cleans and jerk any style you feel most comfortable with.

B: Snatch Balance (10min to fins a max triple for the day)

As above here to, Form over weight.

Be sure to make this a snatch balance and not just a behind the neck press into an OHS.

If your OHS still needs work, then today just do sets of 3 on the OHS.

For those who have the OHS, really focus on dropping under that bar in one smooth motion.

C: Metcon (No Measure)

4-5 sets @ easy pace to finish:

200m run/250m row/ 15/10cal AB

:30sec FLR on floor

*You pick what you do, mix it up if you like.

This is just a nice easy aerobic and core flush out. Not for time, Not trying to race, Just being smooth and flushing out after a big week.

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