CrossFit 42 South


CrossFit MSD – CrossFit

w/up: Warm-up (No Measure)

Good mobility flow to get going

2min moderate AB/row

-rest 1:00-

1min slightly faster but still moderate

-rest 1:00-

2x:30sec tough-is effort

-rest 1:00-

2x:10sec all out burst

-rest 1min between efforts.-

Then 10 EXPLOSIVE vertical jumps working on being super explosive.

Then barbell skills as a group before starting on snatches

A: Hang Snatch (3-3-3-3-3)

Every 2:00

These are full snatches today. If you dont have full snatches yet, work on power snatch + overhead squat. If you don’t have OHS at all, then just working power snatch and talk with a coach as to waysyou can improve your overhad squat mobility.

B: Metcon (No Measure)

Two options today:

Which ever you didn’t do last week is what you will do today.

Op 1: 2k Row (Time)

Max Effort 2k Row

Op. 2: 10min max Assault bike cals (Calories)

Using your pacing work over the last few weeks as a guide on how fast you think you can go.

C: Metcon (AMRAP – Reps)

Cash out:

5 sets for total reps

:30sec max burpees

:30sec rest
Make sure you fully extend your hips at the top of your burpee please.

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