CrossFit 42 South


CrossFit MSD – CrossFit

Warm-up (No Measure)

Barbell skill + Core + Intervals

Movement flow to start

Then barbell skill before starting on the snatch work.

A: High-Hang Snatch (Build to a 3rep max for the day in 15min )

Quality is the main focus today

Goal is progressing from last week, with form first, then weight if form allows.

B: Metcon (No Measure)

6 sets @ tough but sustainable pace, not for time:

10 DB snatch alt 25/17.5kg

:15-:30 side plank/ES

250m Ski/ 200m Runner (alt each round)
– rest no more than :20sec between movment. Each movement should take no more than 1min.

If this has you at 100% threshold, scale back a bit. We want this one to be a challenge but not 100% effort leaving you on your back dying. This should be a challenging, but sustainable repeatable effort. With a touch of ‘pain’

Comments are closed.