CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training

Today our focus is yet again on the snatch. You will get a good workout in today but quality reps will need to come first. Please use this session to ask as many questions and learn as much as possible on one of our more complex skill movements.


Warm-up (No Measure)

As a group

5 dip and shrug

5 elbows high outside (hip)

5 muscle snatch (hip)

5 power snatch pull unders (hip)



Then perform the same but from the knee


Then again from the floor (mid shin)

*Bar if you are comfortable, broomstick if you are iffy on the snatch still.


Power Snatch (1rm in 12min)


Isabel (Time)

For Time: 30 Snatches, 135# / 95#

This should be hard and fast. Scale load if needed so you don’t exceed 6min.

midline/accessory work

Accumulate 3min in a plank hold.

*Take as much time as needed to get 3min working time completed with good quality.

Comments are closed.