CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 sets for quality

5 down facing to up facing dog

5 muscle snatch


*can add small amounts of weight if form is on point.

then as soon as the warm up is over, you’ll have 15min to get to work on the snatch work.

After snatching the workout will be a first in first served scenario to allow us to get it going as we have to wait on the rowers to be free up.

A: Hang Snatch (2-2-2-2-2)

first set heavy but perfect, then build in small jumps. No more than 5kg (less if you aren’t snatching more than about 50-60kg as a 5kg jump will be to aggressive and after 4 weight increases that would mean your first set wasn’t a working set.

If you can’t get a full snatch, you can work power snatch today

B: Metcon (Time)

For time:

50/35 cal row

25 CTB pull ups

100 double unders

25 CTB pull ups

800m run
We will stagger the starts so everyone starts with the row.

Scale the pull ups as needed. You should be able to manage sets of 5 otherwise please scale. If you have some CTB but can do kipping pull ups, do that for a scale option today but make sure you chin is OVER the bar, not just close. Use band or ring rows as needed.

DU can take up to 2-3min.

I want everyone to have a crack at the 800m at the end and push the pace.

Enjoy 🙂

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