CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit


Warm-up (No Measure)

Mobility flow as a group

Warm up as group on snatch balance so everyone knows what’s up.

Then warm up the FS and jerks before doing them.


A: Snatch Balance (3-3-3-3-3)

:3 hold at the bottom of each rep.

The goal is to get the bar to pop then really get under it. This isn’t a push press then an overhead squat.

We haven’t done much of this movement before, but it will be okay.

B: 3 front squat + 3 jerks (5×3+3 building)

You’ll do 3 front squats then 3 jerks (push or split) and that’s one set. Build each set.

You’ll me limited by the jerks but the squats are there to pre fatigue you for them. focus on a vertical dip and drive then really punching yourself under on that jerk.

On the squats we are using a :3 lower and :2 hold at the bottom to add some spice.

Cool down

When was the last time you got a ball and spent some time getting into your shoulders/traps? Go and get 2-5min per side and if you find some real funky tightness, then make this something you do more often to help improve that shoulder mobility.

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