WOD: Tuesday

Monday, September 04th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

5min mobility flow as a group

5-8 squat jumps*

10 pallof press (es)

x 3 sets

*After jumping up, land as if you where catching a power snatch/clean before standing up and repeating.


Back Squat (3×5 @ 84-89%)

:3 lower, no pause, fast up then :2 at the top.

Add 2% from the other week.

Same weight each set.


Metcon (AMRAP – Rounds)

20min EMOM of:

1) 10 front squats @ 45-55% BS weight (:3 lowers)

2) 10-15 no push up burpees

3) 10-20 box jumps 24/20″ (sd)

4) rest/walk
* Racks can be used.

Be sure of the tempo on the FS work. Neglecting it means you fail to complete the round.

Pick the weight and reps that work for you. Challenge yourself as much as possible, but make sure you don’t miss a round. I want everyone to complete 20rounds today.