Thursday
CrossFit MSD – CrossFit
W/Up: Warm-up (No Measure)
12min EMOM
1- 30-50 double unders
2- 100-200m run
3- :30sec hollow hold
A: Power Clean (5 x 3 not TnG building in weight )
GO EVERY 1:30
Start at about 65% of your 1rm
Quality over load. Focus on nice fast elbows and catching in that solid power position, not trying to muscle it up.
B: Metcon (AMRAP – Reps)
Every 3min for 15min:
Run 400m
then AMRAP
6 KB swings 32/24kg
3 burpees
Score is total reps completed at the end. So just add up your rounds and multiply by 9 then add up any spare reps.
Scale the run distance if finishing the runs in 2ish minutes is not possible for you.