CrossFit 42 South

Tuesday


CrossFit MSD – CrossFit

Warm-up (No Measure)

1 time though:

2min row

2min AB

200-400m smooth run

2min skipping

Then into the DB work

6-10 SA DB snatch (weak side)

6-10 SA DB snatch (strong side)

6-10 SA DB thrusters (weak side

6-10 SA DB snatch (strong side)

6-10 SA DB OH walking lunge steps (weak side)

6-10 SA DB OH walking lunge steps (strong side)

x2 sets for quality.

*Rest approx :10 between sides and :30 between movements.

Challenge the weight you use, but quality is the key.

This is meant to be a sneaky little workout.

A: Snatch (build to approx 85-90% in 10min)

THIS IS NOT A !RM…

Just getting in some touches at heavy-ish weight. There should be no misses lifts. Goal is to build the skill and confidence.

B: Metcon (AMRAP – Rounds)

15min EMOM:

1) 10 overhead squats 50/35kg (scale weight if needed)

2) 10-15 bar facing burpees (no stepping in or out)

3) 3-6 bar muscle ups or 5-10 CTB pull ups or jumping chest to bar
For jumping CTB, set up so the bar is about 6″ above your head. Then lower down till straight arms and jump and pull your chest to bar. You can make this harder to get more strength gain. The more jump you do, the easier it will be. Try to use as little jump as needed and control your body weight as much as you can too.

Scale all as needed

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