CrossFit 42 South

WOD: Tuesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

Mobility flow to get going

1min rowing

:15 lat stretch (es)

1min skipping

:15 lat stretch (es)

1min AB

:15 lat stretch (es)

1min shuttle runs (10m)

:15 lat stretch (es)

Then 3 sets of:

5 single arm OHS (es)

*Do the best you can. You may not even get close to a full OHS with weight OH and that’s okay.

Weightlifting

Power Snatch (build to a 1rm in 10min)

You don’t have to PB. Just build to something heavy for the day within the time. IF this is a PB, well done.

Consistency Work

1 power snatch every :30sec for 10min (20 reps total) at 85% max for the day.

The focus is on consistent good quality lifting. Feel that bar coming into the hips, really pull under the bar and stick your receiving position, etc………

midline/accessory work

4-5 rounds for quality of:

:20-:50 sec plank hold in push up

:30 russian twists (quality, straight arms, really rotate through trunk, don’t just use arms)

*Really focus on pulling your hips under and squeezing your abs and glutes. Less time in the correct position is better than more time in a poor position.

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