CrossFit Modern – CrossFit

Warm-up (No Measure)

Mobility

3 Min Row/Bike or Run

-into-

5-7 Cat/Cow

10 Shoulder Dips + Rotations

20 Alt Plank Shoulder Tap

5/5 T-4 Rotation in Lunge

BB Warm Up

2-3 Snatch Pull (no explosion, focus on hip hinge)

2 Muscle Snatch (from hips)

2 Overhead Squat (pause in bottom)

2 Squat Snatch

Snatch (1×1)

Build to a heavy single Snatch

—in remaining time—

2-3 Drop Sets: -10% of working weight

build weight for 20 min , 60-90 sec rest b/n sets

focus on START POSITION: deactivate your delts, engage your lats

stay over the bar during the pull

keep barbell on the same distance from your legs until hip contact

Metcon (Time)

In Teams of 2

For Time, In Any Order:

RX

800m Run Together

40 Power Snatch 115/85lb

60 Synchro Air Squats

30 Bar Muscle Up

Intermediate

800m Run Together

40 Power Snatch 95/65lb

60 Synchro Air Squats

30 CTB Pull Up or 50 Pull Ups

Scaled

400-800m Run Together

40 Power Snatch or Hang Power Snatch @light

60 Synchro Air Squats or Bench Squats

30 Ring Rows

3-5 Rounds for Quality (Time)

20 Min Time Cap

200m Run

7-10 Power Snatch (choose weight or build)

20 Air Squat

3-5 Bar Muscle Up

-Rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

12 Alt DB Snatch

12/9 Cal Bike

8-12 Ring Row