CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow for 5min

“Barbell dancing”

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: Power Snatch (1rm in 12min)

1rm for the day in 12min

B: Metcon (No Measure)

5 power snatch T&G at 55% of max
Perfect reps. Take your time on the touch and go so your first rep looks like your 5th rep. Form stays solid on every rep.

Scale weight back if needed.

C: Metcon (Time)

For time (7min cap)

15-30 no push up burpees

50-100 double unders

10-20 no push up burpees

25-50 double unders
Adjust the reps to allow you to finish within the cap. Go hard and fast on this one.

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