CrossFit 42 South

Weightlifting Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 band pull a parts

10 banded pass throughs

10 deep lunge (alt sides)

5 barbell muscle snatch

5 barbell power clean

5 barbell push press

x2-3 sets

Weightlifting

Quality lifts over just trying to get something heavy.

The goal is to build consistency at weights close to your max.

If today is a PB day, then good for you (high five), but don’t be chasing it, focus on the quality of your lifts and over time the PB will follow 🙂

A: Power Snatch (2-2-2-2-2)

-rest 1:30 between sets.

B: power clean and jerk (2-2-2-2-2)

-rest 1:30 between sets.

*If you have been practicing split jerks today I want you to go first rep push jerk, then second rep split jerk.

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