CrossFit Modern – CrossFit
Warm Up
General
3 min row, bike, or run
Specific
2 Sets
10s Planks (center, right, left)
20 Banded Side Step + Fire Hydrant
15 Banded Pull Apart
3+3 Contrast Jumps
PVC/BB Warm Up
w/PVC
Turnover
Footwork
Tall Snatch
w/BB
Muscle Snatch
Low Hang Power Snatch
Overhead Squat
Review Complex
10 minutes to build to working weight
Snatch Complex
OTM 10
1 Power Snatch
-drop/reset-
1 Squat Snatch
1 Hang Snatch
Use the same weight for all sets
Focus on finishing leg drive and pulling under.
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 11
35 Double Under
15 Sit Ups
10 alt DB Snatch 50/35lb
RX+
AMRAP 11
50 Double Under
15 Sit Ups
10 alt DB Snatch 70/50lb
Intermediate
AMRAP 11
20 Double Under
15 Sit Ups
10 alt DB Snatch 35/25lb
Scaled
AMRAP 11
30-50 Single Under
15 Sit Ups
10 alt DB Snatch @light/moderate
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