CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training


Warm-up (No Measure)

As a group

3 rounds of:

3 high hang dip and shrug

3 high hang elbow high outside

3 muscle snatch


Repeat above but from hang

Repeat above but from mid shin

First rounds everyone has broomstick.

Second round grab a bar (only if understanding)

Third round barbell EVERYONE or add a small amount of weight.

Then start warm up sets to working set.


Power Snatch (7×3, building)

Should take at least 5-10min to warm up to your first working set. Focus today is on some good quality lifting.

Add the appropriate loading on w-up sets and working sets. If you snatch 30kg, don’t go 15-25-30 done. Add 1-2kg jumps. If you lift 100kg, 5-10kg jumps make more sense.

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