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CrossFit Modern – CrossFit
Warm Up (Checkmark)
General
Bike/Row or Run
3:00 (increasing pace e/ minute)
2 Sets:
8-10 Cuban Press
:20 Chin-Up Deadhang
8-10 Banded Good Morning (Green or Black Band)
8-10 Banded Squats (Green or Black Band)
Specific
2-3 Sets: (Building)
3 High Pulls
3 Low Hang Muscle Snatch
1 Pause Overhead Squat (4 seconds)
Snatch Complex
Every 1:15 x10
1 Hang Power Snatch (ATK)
1 Low Hang Power Snatch (BTK)
-Drop-
1 Snatch (Squat)
Build to a HEAVY weight that allows for clean/crisp movements.
Focus on being patient and finish your extension. This will carry over into the full snatch and allow you more time to get under the bar in a PROPER receiving position.
What vegetable should you never bring on a boat? A leek!! (AMRAP – Rounds and Reps)
Teams of 2
RX
AMRAP 18
10 Sync DB Snatch (50/35)
15/12 Cal Echo Bike (Partner 1)
10 Sync Burpee
15/12 Cal Echo Bike (Partner 2)
RX+
AMRAP 18
10 Sync DB Snatch (70/50)
20/15 Cal Echo Bike (Partner 1)
10 Sync Burpee
20/15 Cal Echo Bike (Partner 2)
Scaled
AMRAP 18
10 Sync DB Snatch (Light)
10/8 Cal Echo Bike (Partner 1)
10 Sync Burpee
10/8 Cal Echo Bike (Partner 2)
While one partner is working on the Echo bike, the other is performing a pull-up deadhang. IF they drop from the bar, the partner on the bike has to stop until they are hanging from the rig again.
Communication is KEY today!
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