CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5:00 aerobic work

then into

mobility flow

then into barbell skill work

A: Power snatch + hang snatch + power snatch (Build to a tough weight for the day in 15min)

Focus is on quality movement

Drop and reset for the last power snatch.

The limiter in this complex should be how much you can power snatch. The first PS should be solid, the full snatch is a litle harder due to already doing a rep but being able to get under the bar not needing to pull as high then the last PS will force you to really be aggressive, get the bar moving up as high as you can but still needing to be fast under to be able to catch above parallel.

B: Metcon (No Measure)

4 sets for quality:

15m dual KB front rack walking lunges @ controlled and good form each step.

2 rope climbs (legless if you can for 1 rep)
Quality focus over trying to rush. Avoid resting the KB on the shoulders. Rack them so handles are near collar bone with the bell on your forearm and bicep. This challenges your core more. For the RC, if you cant get all the way up, just do efforts going as high as you can or lying to standing pulls.

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