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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row , or Run
-into-
2 Sets:
8/8 Single Arm Banded Face Pull + Press (red or yellow band)
8 Alt Jump Lunge
:20 Hollow Hold
3-5 RDLs
Specific
3 Sets (light building)
3 Strict Press in Split Stance
2 Tall Split Jerk
1 Pause Split Jerk (pause in dip and receiving position)
1 Split Jerk (pause in receiving position)
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
6 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
6 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
6 Hang Power Snatch (light BB)
2 Rounds
9 Burpee Over Bar
4 Hang Power Snatch (light BB)
2 Rounds
10 Burpee Over Bar
2 Hang Power Snatch (light BB)
Time Cap- 15:00
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