CrossFit 42 South

WOD: Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

10EMOM

3 squats

3 push ups

3 pass throughs

In remaining time stretch out hips, we will guide you through each minute

Then 5 sets of 3+3+3 of the workout. Build the weight up till you find what you want to do in the workout.

Metcon

Metcon (Time)

10 rounds for time:

5 hang snatch

5 hang cleans

5 push jerks

60/40kg

*Full snatch. Full cleans.
Goal is to use the same weight for all 3 movements. Unless you really have a hard time based on mobility getting below parallel on the snatch, then you can switch weights. You are better to go 10kg lighter and allow the other movements “feel lighter” so you can focus on the movement you have a hard time with.

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