CrossFit Modern – CrossFit

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Warm-up (No Measure)

General

3:00 Machine

-into-

3 sets

20s Hollow Hold

10-15 Banded Y’s

20 Mini Band Side Step

Specific

Footwork

Turnover

Scarecrow

Muscle Snatch

Tall Snatch

Overhead Squat

Snatch

Every 1:20 x10

1 Segmented Snatch Pull + Pause

1 Low Hang Snatch (power or squat)

-reset-

1 Snatch (power or squat)

Workout (AMRAP – Rounds and Reps)

Walk this Way

RX

Teams of 2

Amrap 16

250/200m Row

5 Power Snatch 115/85

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

RX+

Amrap 16

250/200m Row

5 Power Snatch 155/105

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

Liberty

Amrap 16

200/175m Row

10 Dumbbell Snatch (Light)

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

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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