CrossFit 42 South


CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5 single arm KB swings/es

:10-:20sec side plank with controlled leg lifts

X3 sets

then before we get into barbell skills,

10 EXPLOSIVE vertical jumps, aiming to jump as high as you can on each rep. Landing in a solid power position, absorbing your weight, landing with knees tracking toes.

then barbell skills before lifting.

A: 3 position power snatch (15min to build to a max for the day)

*Floor, hang, high hang

If you peak early, andhave lost of time left, drop the weight back and get in some technique focused reps.

Really working on making these awesome.

Higher skill movements like the snatch and clean and jerk take alot of time to develop. Be patient and enjo learning and trying different things to what most people are doing in the gym.

B: Metcon (Calories)

Intervals for total calories:

6 sets of:

:20sec Airbike

1:40 rest

:20sec Row

1:40 rest
Using your knowledge on how hard and fast you can push along with all the other intervals you have done iin the past to get the most out of this one.

This willl be much harder than it looks on paper.

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