CrossFit 42 South


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

The 2km row is the priority today, for those in a hurry, go first, but time wise, it is less than previous weeks on the intervals as you are only doing 1 set.

8min on the clock for easy RTW work:

1:00 AB/Row/Ski/Run @ increasing pace per set

5 inch worms hands only

5 muscle snatch + 5 Overhead squats (empty bar, tech work)

Then into barbell work for a few minutes before putting clock on.

A: Power Snatch (EMOM: 10X 1 Start at 56% and build )

Work on being snappy, getting under the bar and owning that catch position. The way you should fail when you get to a max is by dropping into a full snatch, meaning you couldnt catch the bar above parallel because it got heavy.

If this makes no sence to you, thats okay, Just work on form and dont worry about going to heavy.

B: 2k Row (Time)

Max Effort 2k Row
This is a test. This is an all out effort. Using the last few weeks efforts as a guide for pacing for todays row

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