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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3:00 Bike, Row , or Run
2 Sets:
20 Mini Band Lateral Steps
10 Alt. Squat Thoracic Rotations
5/5 BB Single Leg RDLs
3-4 Zombie Front Squats (Pause @bottom)
Specific
3 Sets (light building)
2 Low Hang Muscle Cleans
2 Tall Cleans
2 Front Squats
Clean Complex
Build to a Heavy Complex (14:00)
3 Cleans (SQUAT) + 5 Front Squats
-into-
6:00 to Complete
3x 3 Cleans (SQUAT) + 5 Front Squats @90% of Heavy Complex.
The cleans DO NOT have to be “tough n go”.
When you drop, make sure you reset and the set up is “perfect” for you. Be patient going into your triple extension.
On the front squats, hold and knock those bad boys out.
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