CrossFit 42 South

Saturday – Barbell complex session


CrossFit MSD – CrossFit

W/up : Warm-up (No Measure)

send a few minutes aerobic work + general movement flow when you get into the gym, we will start the main warm up a couple minutes into the class just to make sure everyone has prepped.

10min easy AMRAP to starT:

5 SA DB snatch/ES

5 SA DB Push Press/ ES

:10-:20sec hollow hold

:10-:20sec hang from pull up bar

2-3 vertical jumps (think hip speed)

getting in more barbell practice work today.

A: Power Snatch + Hang Power Snatch + Snatch (10 x 1+1+1 )

Every 1:30

Starting about 55% 1rm and build by feel; per set.

The limiting factor should be the power snatches. You shoiuld be able to make the full snatch as you get to drop under that bar more.

For those who have a hard time with full snatches, you complex today should be after the HPS do 2-3 OHS to the best of your ability to build that strength and mobility up.

B: Metcon (No Measure)

Optional extra:

Complete you 10min AB test if you haven’t yet completed it, or catch up on some of the rowing intervals.

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