CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

barbell skll + core + invtervals

movement flow to start

then barbell skill before starting on the snatch work.

A: High-Hang Snatch (build a 3 rep max for the day in 15min )

Quality being the main focus.

the idea here is to practicing getting the bar to pop out of the hips then pulling yourself under the bar quickly.

B: Metcon (AMRAP – Rounds)

20min EMOM:

1) 6 power snatch @ tough-ish but perfect (not T&G but quick rest)

2) :20-:40 bent hollow hold (perfect form)

3) 15/10 cal AB

4) rest
for the PS, the goal is getting used to pushing heavier weights quickly, but don’t rush it. Do less reps or lighter weight based on where you are at with your barbell skill at the movement.

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