CrossFit 42 South

Wednesday


CrossFit MSD – CrossFit

Warm-up (No Measure)

Not much specific warm up here.

Bit of general movement flow, barbell movement. Getting in 2 rounds of 3-5 reps of each movement.

Today you can share bars as while someone is doing the 1min work, the other can be on the bar. Just so there isn’t barbells everywhere.

A: Metcon (Time)

45min RTW @ easy-ish pace:

1min run

10 power snatch (form over load)

1min ski

10 snatch balance (form over load)

1min airbike

10 power cleans (form over load)

1min row

10 push jerks (form over load)
For the weightlifitng, the weight is no more than 40% of your 1rm… The goal is to practice the lifts with good form and control.

Really own these lifts today.

This is a nice blen of aerobic work with some barbell skill sprinkled in.

Remember it doesnt always have to be heavy and or fast to get the correct dose.

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