CrossFit 42 South

Thursday


CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? row 500m + AB 20/15 cal + some DU practice after for a few mins.

As a group 5min mobility flows, being active with our movements to actually warm up and gain ROM (range of motion) for our barbell work

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

Even though we are doing PC and PJ work today, we are still going to spend a few rounds on the snatch as this is generally the most complex of the olympic lifts (snatch and clean and jerk)

A: Power Clean (3-3-3-3-3)

-rest 1min

not T&G today… Heavy but perfect snappy reps…. Catching in a solid power position. This is a 1/4 FS position, you will catch lower as it get’s heavier but stay above parallel but you are trying to drop under.

B: Push Jerk (3-3-3-3-3)

-rest 1min-

goal is snappy, fast under the bar and catching in a solid partial squat. Really owning your positions today.

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