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CrossFit Modern – CrossFit
Warm-up (No Measure)
3:00 Bike, Row , or Run
2 Sets:
8/8 Single Arm Banded Face Pull + Press
6/6 RNT Squats
8/8 Alt. Deadbugs
3-5 RDLs
Specific
3 Sets (light building)
2 Pause Dip + Drive
2 Split Jerk (pause @ catch)
1 Split Jerk
Split Jerk
12:00 to Build to a Heavy 1RM
-into-
6:00 to Complete:
3 Sets @70-75% of Heavy 1RM
1 Pause Split Jerk
+
2 Split Jerks
Focus on pausing in the catch as you are building. This will help with making sure you are stable and the bar is “locked” in over your midline.
FRONT FOOT RECOVERS FIRST!!!!!! Then the back foot.
The Nice Guys (Time)
For Time
RX:
2 Rounds
8 Burpee Over Bar
4 Sq. Snatch (95/65)
2 Rounds
9 Burpee Over Bar
4 Sq. Snatch (135/95)
2 Rounds
10 Burpee Over Bar
2 Sq. Snatch (185/135)
Intermediate
2 Rounds
8 Burpee Over Bar
4 Sq. Snatch (95/65)
2 Rounds
9 Burpee Over Bar
4 Sq. Snatch (115/75)
2 Rounds
10 Burpee Over Bar
2 Sq. Snatch (135/95)
Scaled
2 Rounds
8 Burpee Over Bar
4 Hang Sq. Snatch (light BB)
2 Rounds
9 Burpee Over Bar
4 Hang Sq. Snatch (light BB)
2 Rounds
10 Burpee Over Bar
2 Hang Sq. Snatch (light BB)
Time Cap- 15:00
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