Thursday, September 14th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

8min easy AMRAP of:

5-10 KBS

5-10 Sit ups

:20-:40 side plank (es)

:30 single skips

A1: Snatch Grip Deadlift (3×8)

rest 1:30 before A2

Heavier than last week. This is a snatch grip DL, not RDL. You can go heavier on this lift than you have been doing on the RDLs.

A2: Step ups (DB each hand by sides) (10-10-10)

-rest 1:30min before A2

Progress in weight and quality from last week. Few less reps than last time.

Interval work

Metcon (Calories)

4 sets of:

:45 max cal AB/row

-rest 2:15 between sets.

Alternate between row and AB. You’ll hit 2 of each.
We have an extra :15 from last week which will mean you’ll need to adjust your pace slightly. Think about going at 95% of last weeks effort and trying to sustain that over the course of the 4x:45 efforts.