CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

10 alt Hip 90/90

7-10 PVC Pass Through

15s Planks

PVC & BB Warm Up

W/PVC

Turnover

Footwork

Tall Snatch

W/BB

Muscle Snatch

Low Hang Power Snatch

Overhead Squat

Snatch Complex

7-10 Sets

1 Pause Snatch Deadlift (pause @knee)

1 Floating Snatch (power or squat)

Focus on control through the eccentric phase. This will reinforce positioning and balance through the feet.

Make the way down look like the way up.

18 min cap

Metcon (AMRAP – Rounds)

RX

OTM 15

2 Strict Pull Up or 1 Bar Muscle Up

3 Burpee Over Bar

1 Snatch 135/95lb

RX+

OTM 15

2 Bar Muscle Ups

3 Burpee Over Bar

1 Snatch 185/125lb

Intermediate

OTM 15

1 Strict Pull Up or 3 Kipping Pull Up

3 Burpee Over Bar

1 Snatch 95/65lb

Scaled

OTM 15

3 Burpee

2 Hang Power Snatch