CrossFit 42 South

Weightlifting Wednesday!!!

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 sets of:

1min row

1min AB

1min to work some mobility flow

1min plank hold (scale down if needed)


10-15 pass throughs

10-15 squats

then barbells out and begin lifting


A: power snatch + hang power snatch + Snatch balance (15min to find a max of the complex)

B: Power clean + Hang power clean + Jerk (15min to find a max of the complex)

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