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.