CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Then 3 sets of the following: (barbell practice)

3-5 muscle snatch

3-5 behind the neck snatch grip push press

3-5 OHS

3-5 snatch balance

3-5 power snatch

3-5 full snatch

*Back at this warm up, been a few weeks. Even though we are doing PC today, it is good to get some touches on the snatch as it is our high skill movement.

then 5min before we begin working sets on the PC

Power Clean (3-3-3-3-3)

Go every 2:00

Start at 70% of 1rm and build. Not touch and go today

B: Metcon (Time)

5 RFT (16min cut off):

30 walking lunge steps

20 no push up burpees

10 strict pull ups
doing this workout in 15min will be tough, so scale as needed to allow you to keep moving. You can scale the reps down as needed here, use assistance on the pull ups etc…

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