CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5min mobility flows as 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.

A: Power Snatch + Hang Snatch (hang snatch meaning full squat snatch.)

1rm of the complex for the day in 15min

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 5-10 overhead squats @ 50-60% above (snatch into first rep)

2) 8-15 CTB pull ups (in 2 sets)

3) 8-15 box jumps 30/24″ (be careful on extra height)
This is like the last week of EMOM work. Working on a barbell movement with some BW movements.

Keep the the reps to the lower end to work on quality but do as many as you are capable off.

C: Metcon (No Measure)

Nutrition Chat

Accumulate 3-5min in FLR on floor while we recap on nutrition again from last week
Are you still working on your nutrition and hydration?

You don’t need to be perfect, you just need to try to be better than you have been. Being aware that you are leaving results on the table by not paying attention to your nutrition is the first step to getting it under control.

We will work on accumulating 5min in FLR hold while we talk about nutrition and hydration like last week.

We just want to bring awarness to the other 23 hours of the day you aren’t at MSD.

Comments are closed.