CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to get started


2:00 moderate AB/Row

rest 1:00

1:00 slightly faster AB/Row

rest 1:00

2x :30sec AB/Row tough effort

rest 1:00 between efforts

2 x :10sec burst all out effort

rest 1:00 between efforts

then 10 vertical jumps working on being explosive. Then into some barbell skills before snatching

A: Power Snatch (3-3-3-3-3)

Not touch and go

Every 1:30

aiming to progress along from last week.

B: Metcon (No Measure)

Tow options today:

You have two options to pick from here and whatever you don’t get done this week you will do next week.
Use you pacing work over the last few weeks as a guide to how fast you think you can go.

OP1: 10min max Assault bike cals (Calories)

Opt2: 2k Row (Time)

Max Effort 2k Row
You wont be looking at cal/hr but distance/500m but you can figure out what that pace is by switching the screen back and forth along with matching your effort to the pace you would like to achieve.

C: Metcon (Weight)

Cash out:

For QUALITY, not time but still moving with intent:

50-100 Russian KBS @ pick your own weight
You should be able to do at least 10-15 UB at the weight you choose.

Focus on keeping the feet glued down to the ground, driving through your heels and as the bell comes up and through not over extending your lower back. Staying tight (hollow) at the top.

This isn’t for time This is for QUALITY and is a nice litte cash out for the day.

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