CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow for 5min

2-4 behind the neck snatch grip push press

2-4 barbell good mornings

2-4 back squats

2-4 overhead squats

2-4 snatch balance

2-4 hang muscle snatch

2-4 hang power snatch

2-4 hang snatch

x2-3 sets

*this looks really complicated, but it isn’t really. Just getting a barbell, getting it moving and trying to get smooth with the bar before you start adding weight for our main lifts today.

A: Hang Snatch (1rm in 12min)

1rm for the day in 12min

Full snatches today. This should be heavier than last weeks power snatch from the hang. Unless the OHs is very hard for you, then this will be a power snatch again for you today and take time to do specific work to improve your OHS. Talk to a coach please.

B: Metcon (No Measure)

10 sets every 1:15

5 snatch @ 55% of A

These are also full snatches
Quality reps. Adjust the load as needed.

Fast, snappy, quality reps. Building consistency to help you carry over your barbell movements into WODs…


These are full snatches

C: 500m Row (Time)

Max Effort 500m Row
-rest 3min before your DUs

D: 3min ME double unders (AMRAP – Reps)

3min ME double unders

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