WOD: Tuesday

Monday, February 20th, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

Here early?

Start with some rowing/AB/skipping etc.

2 sets of:

20 banded good mornings

:20-:40 plank hold in push up

2 sets of:

10 band pull a parts

5-10 barbell press

10 sit ups

Then start working on the power clean and jerk.


Power Snatch (3-3-3)


Metcon (Time)

5 RFT of: (10min cut off)

10 TTB

10 deadlifts 50/35kg

5 power snatch 50/35kg