CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

5 muscle snatch

5 barbell good mornings

5 behind the neck strict press (pressing grip)

x3 sets

goal here is getting the body moving and working positions. On the muscel snatch, working on keeping bar close and really pressing up on the bar once overhead.

On the BTNP, focus on keeping the shoulders back and bar moving upwards, keeping elbows under the bar. You may find this tough due to poor mobility and that is okay.

The good mornings, getting the back and hammies nice and warm and getting the hinging movement dialed in.

then time before we put a clock on to focus on the PS first. 6min to turn some ligher reps over, building to your first ‘working set’… Use this time to ask a coach for help on the movement.

We will do the same for the PC and jerk. 6min on the clock to turn the barbell over before starting the first working set

A: Power Snatch (5-5-5-5-5 Touch and Go )

go every 2min

focusing on staying smooth and snappy on your movement today. Keep a good back position on all reps. Focus on extending the hips hard and getting the bar moving upwards but rather than pulling it over head, focus on pulling yourself under the bar.

As this gets heavier, you should be catching it lower and lower. A perfect failed rep is catching in a full snatch.

B: power clean and jerk (5-5-5-5-5 (touch and go))

go every 2min

As above…….

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