WOD: Thursday

Wednesday, March 01st, 2017 / CFMSD Workout of the Day

CrossFit MSD – CrossFit


Warm-up (No Measure)

12min to go through the following:

5-10 no push up burpees

10-20 cal row or bike

50-100 singe skips

*Try to only breath in through the nose and out through the mouth. Keep this aerobic, don’t go balls deep on the warm up.

Then we will do a quick movement flow before getting into the lifting.


3 position snatch (hips, knees, floor) (build to a max in 15min)

These are full snatches. So you will do 1 rep from the high hang (hips), the 2nd rep from the hang (knees) and the last rep from the floor.

You can drop the bar to reset for the rep from the floor.

Build to the heaviest you can manage for the day. Remember these are full snatches.

Consistency Work

10min EMOM of:

1 snatch @ heaviest weight above.

So if you got 50kg for the 3 position work, you are now going to use the same weight but perform 1 snatch from the floor every minute.