CrossFit 42 South

WOD: Monday

CrossFit MSD – CrossFit

Weekly training https://youtu.be/eEGxgdePl7s

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

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)

5 OHS

Rest

Then perform the same but from the knee

Rest

Then again from the floor (mid shin)

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

Weightlifting

Power Snatch (1rm in 12min)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
60/40kg

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.

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