CrossFit 42 South


CrossFit MSD – CrossFit

A: Warm-up (No Measure)

5 min mobility flow as a group to start

then we will spend time going over snatches before putting the clock on.

Working muscle snatches, OHS, snatch balance etc until we come to the PS.

Doing our good old barbell dancing work

Getting in the practice

B: Power Snatch (Build to a 1rm for the day in 15mins)

C: Metcon (AMRAP – Rounds)

15 min EMOM

1) 4-6 power snatches @ 75-80% 1 rm

2) 20-50 double unders

3) 10-15 T2B
This is like Monday but with some varitation. You should be able to hit the amount of reps each round without failing. You are better to do less than you think and walk away thinking you can do more rather than doing 15 TTB in round 1 then falling apart and can’t even get 5 in the following rounds.

D: Metcon (No Measure)

Nutrition and Hydration Chat
After the EMOM, we will stretch out as a group but the main focus here is talking about nutrition and hydration. This is just to bring awareness that your training is important, but what you are putting (or not putting) into your mouth is going to have a huge impact on your preformance in the gym and your body and energy goals.

~To keep it simple, drink more water than you do as a starting point.

~Be aware that you need to eat meat and veggies, not frozen, packaged and processed foods.

~You do not need to make all the changes today, just focus on one small thing and over time you will be amazed at where you are.

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