Wednesday, March 21st, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

Barbell cycling w-up/practice

first roud is empty barbell, second round you can add whatever weight you feel is right for you.

Do 6-10 reps of each movement. (higher reps if you are able to, lower reps if this is very hard stuff and the barbell is heavy)

-power clean TnG

rest 45sec

-Push Jerk TnG

rest 45sec

-Power snatch TnG

rest as needed

-Hang Squat Clean

rest 45 sec

-Hang Squat Snatch

rest 45 sec

-Overhead Squat

rest 45 sec

-Hang Squat Clean Thruster
GOAL: Breathe and work on perfect TnG efficiency. Keep contractions very light, lose grip and relax. Be smooth, fluent and really think about what you are doing..

Complete 2 rounds based on how you feel.

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

not touch and go. These are full snatches unless you really can’t get into a full OH squat safely, then these are power snatches for you.

Focus on getting under that bar, catching in the bottom of the squat.

B: 500m Row (Time)

Max Effort 500m Row
Rest 5mins then repeat

C: 500m Row (Time)

Max Effort 500m Row