CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
Cat/Cow
Shoulder Dip + Rotation
WGL
Specific
2 Sets
100m SA Overhead Carry
10/10 Banded Side Step + Fire Hydrant
3+3 Contrast Jump
PVC/BB Warm Up
W/PVC
Turn Over
Footwork
Tall Snatch
W/BB
BB Good Morning
Snatch Grip Push Press
Muscle Snatch
Hang Power Snatch
Overhead Squat
Snatch Complex
7-10 Sets
1 Segmented Snatch + Pause in Extension
-drop/reset-
1 Snatch (power or squat)
1 Hang Snatch (power or squat)
rest as needed between sets
20 min cap
Metcon (Time)
RX
For Time
In Teams of 2 Complete
200 Cal Row
Partner KB or DB hold 2x 50/35lb – Switch when partner drops weight
Then…
4 Rounds
10 Bar Muscle Up
10 Power Snatch 135/95lb
RX+
For Time
In Teams of 2 Complete
200 Cal Row
Partner KB or DB hold 2x 70/50lb – Switch when partner drops weight
Then…
4 Rounds
10 Bar Muscle Up
10 Power Snatch 155/105lb
Intermediate
For Time
In Teams of 2 Complete
200 Cal Row
Partner KB or DB hold 2x 44/26lb – Switch when partner drops weight
Then…
4 Rounds
10 CTB or 20 Pull Up
10 Power Snatch 115/85lb
Scaled
For Time
In Teams of 2 Complete
200 Cal Row
Partner KB or DB hold 2x Moderate weight – Switch when partner drops weight
Then…
4 Rounds
10 Banded CTB or 16 Ring Row
10 Power Snatch @moderate
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