CrossFit - Sat, Jan 3 - 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

7-10 Sets

1 Pause Power Clean

-drop/reset-

1 Power Clean

RX

For Time

1500/1250m Row

60 Hang Power Cleans 95/65

60 Burpee Over Bar

60 Wall Ball 20/14lb

1500/1250m Row

RX+

For Time

1500/1250m Row

60 Hang Power Cleans 135/95lb

60 Burpee Over Bar

60 Wall Ball 20/14lb

1500/1250m Row

Intermediate

For Time

1500/1250m Row

60 Hang Power Cleans 75/55lb

60 Burpee Over Bar

60 Wall Ball 20/14lb

1500/1250m Row

Scaled

For Time

1250/1000m Row

60 Hang Power Cleans @light

60 Burpee

60 Wall Ball @light

1250/1000m Row