Announcements
CFM Swag
Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂
http://crossfitmodernapparel.com
CrossFit Modern – CrossFit
Warm Up (No Measure)
General
3 Min Row, Bike, or Run
-into-
2 Sets
10 Alt. Squat Rotations
10 Lateral Squat
10 Russian KB Swings (moderate)
Specific
2 Sets (light building)
2 Snatch High Pull
2 Low Hang Muscle Snatch
2 Overhead Squats
Snatch
Snatch Complex
Every 1:15 x12
1 Segmented Power Snatch (pause 1” off floor & at knee)
1 Low Hang Snatch (squat or power)
Zoolander (Time)
Teams of 2
RX
For Time
30 Power Snatch (95/65)
30 Overhead Squats
30 Burpees Over Bar
200m Run (Partner Run)
20 Power Snatch (115/85)
20 Overhead Squats
20 Burpee Over Bar
200m (Partner Run)
10 Power Snatch (135/95)
10 Overhead Squats
10 Burpee Over Bar
200m (Partner Run)
Intermediate
For Time
30 Power Snatch (75/55)
30 Overhead Squats
30 Burpees Over Bar
200m Run (Partner Run)
20 Power Snatch (95/65)
20 Overhead Squats
20 Burpee Over Bar
200m (Partner Run)
10 Power Snatch (115/85)
10 Overhead Squats
10 Burpee Over Bar
200m (Partner Run)
Scaled
For Time
20 Power Snatch (light bb)
20 Overhead Squats
20 Burpees Over Bar
200m Run (Partner Run)
10 Power Snatch (slightly heavier)
10 Overhead Squats
10 Burpee Over Bar
200m (Partner Run)
5 Power Snatch (slightly heavier)
5 Overhead Squats
5 Burpee Over Bar
200m (Partner Run)
Time Cap- 18:00
One person working at a time, so go for quick/small sets.
Work can be broken up however you and your partner see fit.
During the run, you and your partner need to be inside together for work to be started on the next round. IT IS EASIER IF YOU STAY TOGETHER!
Recent Comments