Friday, October 19th, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

Same as last week to allow for more barbell practice for those who did this and practice for those who didn’t

Enjoy a Saturday morning of barbell fun

5min mixed aerobic work

5min movement/mobility flow

5min barbell skill work

A: Snatch + Hang Snatch + Snatch Balance (15min to find max of the following complex)

These are full squat snatches. A full snatch from the floor then a hang snatch then a snatch balance catching all in the bottom of a squat.

Quality movement over weight please. Weight will follow form, not the other way around.

B: Power clean + push press + push jerk (15min to find a max for the following complex)

Strong drive on the push press then shoulders will be tired so you need to use your push jerk to lock that weight out overhead.