WOD: Saturday

Friday, June 17th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

Grab a bar and we will turn a few light snatches and overhead squats over. Slowly building into the EMOM


You will have 10min between the power snatch and the OHS to rebuild and dial in your OHS.

Power Snatch (10min EMOM, 5 reps)

5 touch and go reps. Start light-moderate and slowly build if feeling good. Quality reps over just doing reps for the sake of it.

Overhead Squat (10min EMOM, 5 reps)

Goal should be to use your heaviest power snatch for all sets. If it feels solid, add more weight over the sets.

midline/accessory work

In your own time, complete 50-75 hollow rocks. Focus on quality reps.