CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

here early? spend time doing your aerobic based warm up work…

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

*working on this same stuff AGAIN….. Even though we have no set barbell work today, getting in the practice because it is paying off.

then a few min to get a few hard hits on the AB before starting.

This looks easy on paper, but if you do this right, it will be tough….

A: Metcon (Calories)

Intervals work:

10 sets of:

:20 ALL out AB sprint for cals

-rest 1:40

score is total cals combined…

B: Metcon (No Measure)

10-15min EASY pace to recover:

1min row

1min walking up and down gym floor

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