CrossFit 42 South

WOD: Thursday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Group flexibility flow, just trying to open up the body ready for some good lifting.

Then we will start lifting

3 sets of:

3 snatch deadlifts

3 snatch high pull

3 muscle snatch

3 overhead squats

3 snatch balance

3 power snatch

3 snatch

-rest, add weight if possible


snatch + 2 OHS (1rm of the complex in 20min)

Full snatch.

If you strugle with getting below parallel with weight, do 3rm power snatch but after every set hit 5 ohs with much lighter load. Only do this if you really really struggle. Dont cop out.


30 cal row (Time)

Row 30 cals for time
As fast as you can go…..

cool down/Nutrition chat

Stretching out as a group and just talking about nutrition again. Making sure you are all trying to make some positive changes. Maybe talk about what’s working for you to share with others.

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