CrossFit - Sat, Jan 17 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

Mobility

Cat/Cow

Shoulder Dip + Rotation

WGL

Specific

2 Sets

10s Planks

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

BB Warm Up

3-5 Reps Each

BB Good Morning

Muscle Clean

Hang Power Clean

Front Squat

Build to a Heavy Single

20 min cap

RX

AMRAP 18

Teams of 2

400 m Run (alt 200m)

20 Power Clean & Jerks 115/85lb

30 Box Jump Overs 24/20”

40/30 Cal Bike

RX+

AMRAP 18

Teams of 2

400 m Run (alt 200m)

20 Power Clean & Jerks 155/105lb

30 Box Jump Overs 24/20”

40/30 Cal Bike

Intermediate

AMRAP 18

Teams of 2

400 m Run (alt 200m)

20 Power Clean & Jerks 95/65lb

30 Box Jump Overs 24/20”

40/30 Cal Bike

Scaled

AMRAP 18

Teams of 2

400 m Run (alt 200m)

20 Power Clean & Jerks @light

30 Box Jump Overs 20/18”

40/30 Cal Bike