Weightlifting Wednesday, With a twist

Tuesday, September 26th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

2 rounds of:

:30 AB/row

:30 plate jumps

:30 sit ups

:30 air squats

:30 row/AB

:30 HS hold

*:5 transition time

Then get a barbell and we will take a few mins to warm up to your 85%


There will be 8min from A to B. Use that time to recover and get ready for Grace.

A: Metcon (AMRAP – Rounds)

E2MOM for 20min

3 snatch @ 85%

30 DU

Score is each round completed.
85% of your 1rm. Do the reps in singles. Full snatch.

Scale DU reps back if needed.

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Any style clean and jerk is okay. Power clean + push jerk is the preferred option.

Go hard and fast, but the goal on this isn’t about cruising your time, but going slightly heavier if you have scaled and moving with intent on each rep. If you do that, you just may actually PB.