CrossFit 42 South

WOD: Saturday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10 pass through standing

:30-40 plank hold

10 pass through squat hold

:30-:40 plank hold

x2 sets

Then

5-10 air squats

3-5 kip swings on bar

x 3 sets

Then bar out and start snatching

After this, make a plan to how the WOD will be done for you. Muscle ups? Scaling the muscle ups etc?

Weightlifting

Snatch (1rm in 10min)

You’ll have time to warm up with the barbell only before the time starts. Once the clock begins, go for it.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
60/40kg

If you have muscle ups but not this many drop the reps back: 7-5-3 or 5-3-1.

If you don’t have muscle ups jumping muscle ups could be an option.

Otherwise lets do 18-14-10 of burpee pull ups. You can jump and pull or start at full hang and kip up.

Scale that as needed.

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