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Wednesday July 17th @7PM
Sunday July 21st @9AM
Sunday July 28th @9AM
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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Min Row/Bike or Run
-into-
2 Sets
10 PVC Pass Through
10/10 High Kicks
10 Alt Quad Stretch
10 Lateral Squat
Specific
2 Sets (light building)
3 Snatch High Pull
3 Muscle Snatch
3 Low Hang Power Snatch
Ray (Time)
RX
Teams of 2
For time, with a 35 minute clock:
Buy in
400m Farmer Carry 2×50/35lb (alt every 50m)
-into-
3 rounds
2/1.7km Bike
20 Burpee Over bar
20 Toe to Bar
20 Power Snatch 135/95
With remaining time on clock, build to a heavy snatch.
Intermediate
Teams of 2
For time, with a 35 minute clock:
Buy in
400m Farmer Carry 2×50/35lb (alt every 50m)
-into-
3 rounds
2/1.7km Bike
20 Burpee Over bar
20 Toe to Bar
20 Power Snatch 135/95
Scaled
Teams of 2
For time, with a 35 minute clock:
Buy in
400m Farmer Carry 2×50/35lb (alt every 50m)
-into-
3 rounds
1.5/1.2km Bike
20 Burpee
20 Knee Raise or Sit Up
20 Hang Power Snatch
Snatch
Heavy Single Snatch
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