Monday, May 21st, 2018 / CFMSD Workout of the Day

CrossFit MSD – CrossFit

Warm-up (No Measure)

2-3min general mobility flow then into the DB warm up

4 sets on each arm of:

5 SA DB snatch + 15m OH carry + 5 SA DB push press + 15m OH carry

*Go as heavy as good form allows. this is a sneaky strength session.

*Push press is a slower down than up tempo.

A: Metcon (No Measure)

10 sets NFT, but just intensity and good movement:

12 KB swings 32/24kg

:20 AB or row @ 95% effort

-rest 2min
the goal today is going hard and fast on your AB/row spint after your set of KB swings. The KB swings must be UB. pick a weight that challenge you, but allow for this to happen.

there is no score today, but keep a personal track on how many cals you get each set etc.

DO NOT SPRINT AT 100% because you will just die in the ass. The goal is to be able to repeat a high effort over and over. Think 95% max speed.

B: Metcon (No Measure)

10-15min COOL DOWN:

take time to do an easy spin, have a row, go for a walk etc…… Keep moving before you stop. After you have moved for at least 5-10min then you can if needed, hit some stretching, foam roller etc.

Priority is in the easy movement work to finish off.