CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
7/7 Sciatic Floss
10 alt Quad Stretch
Specific
2 Sets
10s Planks (center, left, right)
10-12 Banded Pull Apart
10/10 Banded Press
7-10 Up/Down
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 Hang Power Snatch
1 Low Hang Power Snatch
-drop/reset-
1 Power Snatch
20 Min Cap
Focus: foot pressure, long arms, high pull
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 16
12/10 Cal Bike (or 200m run or 200m Row)
8 Hang Power Snatch 75/55
6 Burpee
RX+
AMRAP 16
12/10 Cal Bike (or 200m run or 200m Row)
8 Hang Power Snatch 95/65lb
6 Burpee
Intermediate/MaRX
AMRAP 16
12/10 Cal Bike (or 200m run or 200m Row)
8 Hang Power Snatch 65/55lb
6 Burpee
Scaled
AMRAP 16
12/10 Cal Bike (or 200m run or 200m Row)
8 Hang Power Snatch @light
6 Burpee
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