CrossFit Modern – CrossFit

Warm Up

Warm Up

Mobility

3-Way Banded Shoulder Stretch

PVC/BB Warm Up

W/PVC

Turn Over (high pull, go)

Footwork (toes, go)

Tall Snatch (toes, go)

W/BB

BB Good Morning

Snatch Grip Push Press

Muscle Snatch

Hang Power Snatch

Overhead Squat

Big Boring Snatch Complex

1 Segmented Snatch Pull + Pause in Extension

-drop/reset-

1 Snatch Pull

-drop/reset-

1 Power Snatch

1 Low Hang Snatch
12 min cap

A: Metcon (AMRAP – Rounds & Reps)

RX

3 Rounds (24 min total)

A: AMRAP 3

10/8 Cal Bike

3 Bar Muscle Up

-60s Rest/Transition

B: AMRAP 3

400m run

Max Reps Squat Snatch @115/85lb

-60s Rest/Transition

2 Scores: Total R & R, Max Reps Snatch

RX+

3 Rounds (24 min total)

A: AMRAP 3

10/8 Cal Bike

5 Bar Muscle Up

-60s Rest/Transition

B: AMRAP 3

400m run

Max Reps Squat Snatch @165/115lb

-60s Rest/Transition

Intermediate

3 Rounds (24 min total)

A: AMRAP 3

10/8 Cal Bike

1 Muscle Up (9 Pull Up or 5 CTB)

-60s Rest/Transition

B: AMRAP 3

400m run

Max Reps Squat Snatch @95/65lb

-60s Rest/Transition

Scaled

3 Rounds (24 min total)

A: AMRAP 3

10/8 Cal Bike

7 Ring Row (or 10 Jumping Pull Up)

-60s Rest/Transition

B: AMRAP 3

400m run

Max Reps Hang Power Snatch @light

-60s Rest/Transition

B: Metcon (AMRAP – Reps)

Max reps snatch