CrossFit 42 South


CrossFit MSD – CrossFit


Warm-up (No Measure)

mobility flow for 5min

4-5 sets of:

5 single arm DB snatch

5 single arm DB push press

20m single arm OH carry

*all reps done on one side before switching.

Perfect reps and quality is the key here.

This is a mini workout in its self.

Then grab a barbell out and we will take 5min before the timer starts to dial in our HPS as a group..

A: Hang Power Snatch (1rm in 12min)

The only way you should fail a rep is because you started dropping under it lower and lower and you end up in a full squat snatch. Let yourself drop under the bar, rather than think about just lifting it over your head.

B: Metcon (No Measure)

10min EMOM of:

5 hang power snatch @ 55% of A
Quality reps. Adjust the load as needed.

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


C: 60/40 cal AB (Time)

For time:

60/40 cal AB

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