CrossFit 42 South

Tuesday

CrossFit MSD – CrossFit

Warm-up (No Measure)

5min movement flow work to get loose and restore normal ROM before we get after it today.

3 sets:

15m bear crawl

30m dual KB front rack carry (elbows down and in)

10m broad jumps

1min cardio your choice

then before each complex going through 5min of snatch skills and clean and jerk skills with your coach.

A: 3 position power snatch (15min to find a 1rm on this complex for the day )

*Floor, hang, high hang.

Working on keeping the bar in close, getting body contact, keeping the bar moving in a vertical line, not out and around and snapping under that bar.

Catching in a solid partial OHS.

OWN you positions.

B: 3 position power clean ( 15min to find a 1rm of this complex for the day. )

* As Above.

Working on being snappy under the bar on the power cleans, catching in a solid partial FS. Owning your positions.

You will do the clean from the floor, hang, then high hang position then finish with a jerk.

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