CrossFit - Fri, May 22 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

5-7 Cat Cow

10/10 Shoulder Dip + Rotation

10 alt Hip 90/90

Specific

2 Sets

10 Mini Band Pull Apart

5-7 PVC Pass Through

6 Lateral Squat

3+3 Contrast Jump

PVC & BB Warm Up

W/PVC

Turnover

Footwork

Tall Snatch

W/BB

Muscle Snatch

Low Hang Power Snatch

Overhead Lunge

Every 1:20 x12

1 Pause Power Snatch

1 Hang Power Snatch

1 Low Hang Power Snatch

build to maintain a crisp lockout

RX

5 Rounds for Time

50 Double Under

10 Power Snatch 75/55lb

10 Overhead Lunge

RX+

5 Rounds for Time

50 Double Under

10 Power Snatch 95/65lb

10 Overhead Lunge

Intermediate

5 Rounds for Time

30 Double Under

10 Hsng Power Snatch 45/35lb

10 Overhead Lunge

Scaled

5 Rounds for Time

75 Single Under

10 Hang Power Snatch @light

10 Lunge