CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
5-7 Cat/Cow
10 Shoulder Dip + Rotation
10 alt Quad Stretch
5/5 Half Kneeling Windmill
Specific
2 Sets
10 Banded Face Pull
7 Up Downs
6 Lateral Squats
PVC & BB Warm Up
W/PVC
Turnover
Footwork
Tall Snatch
W/BB
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
18 min cap
Metcon (Time)
RX
In Teams of 2
For Time
Buy In:
800m Relay (alt 200m Run)
3 Rounds
16 Bar Muscle Ups
24 Power Snatch 115/85lb
Cash Out:
80/64 Cal Bike (alt every 10/8)
Intermediate
In Teams of 2
For Time
Buy In:
800m Relay (alt 200m Run)
3 Rounds
10 Bar Muscle Ups or 24 Pull Up
24 Power Snatch 95/65lb
Cash Out:
80/64 Cal Bike (alt every 10/8)
Scaled
In Teams of 2
For Time
Buy In:
800m Relay (alt 200m Run)
3 Rounds
16 Ring Row or Banded Pull Up
24 Power Snatch @light
Cash Out:
60/48 Cal Bike (alt every 10/6)
Recent Comments