CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

3 sets of:

10m inch worm

10 deep lunge steps with hand OH and on each rep side bend each way + rotation each way with arms out by sides

“Barbell dancing”

2-4 behind the neck snatch grip push press

2-4 barbell good mornings

2-4 back squats

2-4 overhead squats

2-4 snatch balance

2-4 hang muscle snatch

2-4 hang power snatch

2-4 hang snatch

x2-3 sets

B: Metcon (Time)

10 sets alt between 1 and 2 of:

1) 15/10 cal AB all out effort

-rest 2min

2) 20/15 cal row all out effort

-rest 2min

Score will be your total working time. Just write down your times for each interval and do the math at the end.
Scale the cals back if you know you can’t “sprint” these intervals. They should be sub 1min each at the most.

12/8 for AB

15/10 for row

*Just an idea if needing to scale back to keep the intensity high.

A: Snatch (1rm for the day)

This is a full snatch, but if you must power snatch because you just can’t OHS, you can do that, just add power snatch and log that instead.

Comments are closed.