CrossFit 42 South


CrossFit MSD – CrossFit

W/Up: Warm-up (No Measure)

If you are in early, get in 5min aerobic to warm up

then when class starts we will begin with some mobility to restore ROM and get you ready to lift.


2 sets of:

4-6 SA DB Snatch/ES (all reps one side before switching)

4-6 SA strict press/ES

then we will have a few minutes before A and B to refine those skills.

A: Snatch (15min to find max for the day)

form over load and remember max for the day is a max for this day. Not always meaning a PB. Some days its there and other days its not.

These are full snatches but if your mobility or form doesnt allow this, then power snatch is totally okay.

B: Hang Clean (10min to find a max triple for the day )

As above here too, Form over weight.

Be sure to make these full cleans, but again if your mobility doesnt allow this, then power clean is okay.

C: Metcon (No Measure)

4-5 sets of:

1min aerobic @ tough but sustainable/repeatable pace

1min aerobic @ EAST pace

-Any machine, mix it up
Some nice simple work to finish off, Tomorrow is a big day

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