Wednesday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

mobility flow for 5min

3 sets each side

4 single arm DB snatch

4 singe arm DB push press

4 single arm bent over rows

-rest :30 between sides

For the rows, set up like a bent over barbell row with a flat back.

Weightlifting

A: 3x hang power clean + 3x push press + 3x push jerk (5x 1 of the complex, building to a max for the day)

So you will do 3 hpc + 3 push press + 3 push jerk for 1 set. Build each set. No dropping the bar until the last jerk is complete.

B: Overhead Squat (3-3-3-3-3 @ 32X1)

rest 2min between sets.

less reps than last week, extra second at the bottom. Should still progress in weight.