CrossFit 42 South

Wednesday

CrossFit MSD – CrossFit

W/UP: Warm-up (No Measure)

5 SA KB swings/ es

5 SA front rack KB squats/ es

X3 sets

then before we get into barbell skills:

10 EXPLOSIVE vertical jumps. Aiming to jump as high as you can on each rep. Landing in a solid power position, absorbing your weight, landing with knees tracking toes.

Then into some barbell skills as a group.

A: Power Snatch + Hang Snatch (15min to build to a max for the day )

1rm of the complex for the day in 15min
In a perfect world, the PS is the limiter here as you will no longer be able to pull the bar as high to catch in a power position and will need to get under the bar more.

Now a lot of you are still working on this movement and may have mobility restrictions etc. Today you would be best doing PS on both reps then 2 OHS after the PS reps. With the OHS being the limiter.

B: Metcon (Calories)

Intervals for total calories:

6sets of:

:30sec AB

2:00 rest

:30sec row

2:00 rest
Similar to last weeks intervals but working a little bit longer and you get a little longer rest. Goal is holding a pace close to last week.

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