CrossFit MSD – CrossFit
Warm-up (No Measure)
10m bear crawl fwd
10m bear crawl bck
:10-:15 wide grip hang
5 single arm FR KB squats es
row/AB 1min (moderate, not slow)
A: Snatch Balance (7×3 building)
Start moderate and build each set. Sit in the bottom for :2-3sec each rep.
Focus on really getting under the bar.
If overhead squats are a MAJOR weakness for you, and you struggle with getting full ROM, today you are able to do a behind the neck push press into an OHS.
B: Push press + push jerk + split jerk (build to a max for the day)
Try to get in 3-5 sets above 80%.
Base the % of your push press as this will most likely and should be the limiting factor of this complex.