WOD: Wednesday

Tuesday, September 13th, 2016 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)


3 squats

3 push ups

3 pass throughs

In remaining time stretch out hips, we will guide you through each minute

Then 5 sets of 3+3+3 of the workout. Build the weight up till you find what you want to do in the workout.


Metcon (Time)

10 rounds for time:

5 hang snatch

5 hang cleans

5 push jerks


*Full snatch. Full cleans.
Goal is to use the same weight for all 3 movements. Unless you really have a hard time based on mobility getting below parallel on the snatch, then you can switch weights. You are better to go 10kg lighter and allow the other movements “feel lighter” so you can focus on the movement you have a hard time with.