CrossFit 42 South

Thursday


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.

then

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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