CrossFit Modern – CrossFit

Warm Up (No Measure)

General:

5 Min Row/Bike or Run

Specific: Snatch

w/PVC

Footwork Drills

Turnover

Scarecrow

w/BB

5 Goodmorning

5 Behind the Neck Press

High Pull

Tall Snatch

Hang Power Snatch

Weightlifting

Snatch

Every 1:40 x10

1 Halting Snatch Deadlift

1 Snatch Pull + Pause in Extension

1 Low Hang Snatch (power or squat)

Execution: Pause below knees, scoop and pause in pockets, punch-shrug-pull and pause, reset at hips, low hang snatch, pause in receiving position.

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

Amrap 20

60 Wall Ball

30 Toe to Bar

45 Deadlift 135/95lb

15 Synchro Burpee

Rx+: 185/125lb