CrossFit 42 South

Wednesday

CrossFit MSD – CrossFit

Warm-up (No Measure)

15min on the clock for easy RTW work

:30sec row/ski/ab/run

:30sec skip/DU practice

5 side plank hip raises/ES (:3sec hold at top)

5 strict TTB (or as high as you can while keeping legs straight, bend knees to scale movement back to allow full ROM)

then into 5min barbell skill work

A: Hang Power Snatch (1rm for the day in 10min)

You will need to work quickly but try to get in a few good sets. Get in reps quickly while the weight is lighter then as it gets heavier you rest a little longer.

B: Metcon (Calories)

4 sets:

2:00 Airbike

-rest 3:00-
Progressing along from previous weeks. Work time is longer again, rest is the same. Goal is as fast as possible for the duration of the 2min interval. Using paces from previous weeks as a guide on what you can hold today.

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