CrossFit Modern – CrossFit

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Warm-up

Warm-up (No Measure)

General:

3:00 Row/Bike or Run 400m

2 Rounds

10 PVC Pass Through

5/5 Quad Stretch + Reach

5 Snatch High Pull

3 Muscle Snatch

3 Hang Power Snatch

3 Overhead Squat

Weightlifting

A: Snatch + Hang Snatch + Overhead Squat

Every 2 Min for 10 Min

1 Snatch

1 Hang Snatch

1 Overhead Squat

-Build to maintain quality.

Metcon

BE PREPARED. This workout requires a specific set up so that transitions go smoothly. Equipment will be shared for this workout depending on the number of athletes in class.

B: Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
1 Minute at each station. No rest/transition between movements.

Womens RX:

Wall Ball 14#

SDHP 55#

Box Jump 20″

Push Press 55#