CrossFit - Mon, Aug 11 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

Mobility

5 Cat/Cow

10 Hip 90/90

10 alt Leg Pull

10 alt Quad Stretch

Specific

2 Sets

10s Planks (center, right, left)

5/5 Single Leg Hip Bridge

10 Banded Pull Apart

6 Lateral Squat

BB Warm Up

5 Good Morning

3 Behind the Neck Push Press

3 Muscle Snatch

3 Tall Snatch

3 Overhead Squat

24 Minutes to complete Muscle Snatchs and Snatch Pulls

7-10 Sets

3 Muscle Snatch

begin with a PVC or empty bar

build to maintain quality

3 Sets

3 Snatch Pull @ 90-100%

RX

AMRAP 10

50 Double Under

3 Snatch 185/125lb

3 Ring Muscle Up

Intermeidate

AMRAP 10

50 Double Under

3 Snatch 135/95lb

3 Bar Muscle Up or 6 CTB

Scaled

AMRAP 10

20 Double Under or 60 Singles

3 Snatch 95/65lb

6 Pull Up