CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit

Throwback Thursday and lifting heavy weights….. Today will be a good fun day. Let’s get it


Warm-up (No Measure)

Row 500m

200 single skips

2×10 leg swings fwd and lateral

20 pass throughs

20 air squats

Then grab a bar and we will start lifting. Snatch work first, then clean and jerk. Best way to warm up for this today, is to just start doing the movement.


Snatch (1rm in 15min)

Full snatch. Find a 1rm in 15min. Full snatch.

Clean and Jerk (1rm in 15min)

Full clean and practice the split jerk.

cool down/Nutrition chat

10min on the clock to stretch out as a group and talk about nutrition.

This will be an open conversation where those who have some good input and speak, and the coach will provide some direction on how you should be eating….

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