CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

3:00 Machine

-into-

3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

– into –

Work up to Snatch weight

Specific

Low Hang Snatch

1 Snatch Pull

1 Low Hang Snatch (power or squat)

Workout (7 Rounds for time)

Walk this Way

RX

Teams of 2

7 Sets (each)

300/250m Row

5 Squat Snatch (95/65)

-Partner 1 completes a full round before switching with Partner 2-

RX+

7 Sets (each)

300/250m Row

5 Squat Snatch (135/95)

(Partner 1 completes full rounds before switching with Partner 2)

Liberty

7 Sets (each)

200/175m Row

10 Dumbbell Snatch (Light)

(Partner 1 completes full rounds before switching with Partner 2)

Target time each set: 1:20-1:40

Time cap each set: 2 minutes

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

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