CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

6min on the clock to mix up some aero work


then 3 sets of:

3-5 muscle snatch

3-5 behind the neck push press

3-5 overhead squats

3-5 snatch balance

3-5 hang power snatch

3-5 hang snatch

*All the above just to get you feeling good before you starting building in weight on the snatch complex..

A: Power snatch + Hang Power Snatch + Hang snatch (10 sets go every 1:15 )

Start around 70% and build each set if form allows.

the last snatch from the hang is a full snatch. If you don’t have that ability, you can do another PS + OHS as low as you SAFELY can go.

B: Single leg DB by side RDL (3 x 8-12/es @ slower down than up )

(DB in each hand)

-rest 1min between legs**

**In rest time, 4-6 explosive vertical jumps with a soft landing before going into next jump. Jump, land, stand and repeat.

perfect form on the RDL. If you can’t balance and hinge with good form on one leg, then don’t worry about weight. Shoulders and hips must remain square to the floor.

Yes SL RDL again 🙂

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