CrossFit Modern – CrossFit
Warm Up (No Measure)
General:
4 Min Row/Bike or Run 1000m
2 Rounds
7-10 Pass Through
15 Banded Face Pull
5 Squat Jump (jump as high as possible!)
Specific:
5 BB Good Morning
3-5 Behind the Neck Press
5 Hang Snatch High Pull
5 Muscle Snatch
3-5 Hang Power Snatch
Weightlifting
Metcon
Power Snatch
Every 1:20 x10
2 Pause Power Snatch (not touch and go)
-Pause below the knee
-Pause in receiving position (demonstrate control, then stand)
-Build as form allows
In Teams of 2 (AMRAP – Rounds and Reps)
Amrap 17
30 DB Snatch 50/35lb
30 Burpee
30 Cal Row
Rx+:
30 DB Snatch 70/50lb
30 Burpee
30 Cal Bike
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