Weightlifting Wednesday

Tuesday, September 19th, 2017 / CFMSD Workout of the Day

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)

x3 sets


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.