CrossFit Modern – CrossFit

Warm Up

General

2 Sets

90s Bike

20s Hollow Hold

7/7 Sciatic Floss

10 alt Quad Stretch

BB Warm Up

3-5 Reps Each

BB Good Morning

Snatch Grip Push Press

Muscle Snatch

Hang Power Snatch

Overhead Squat

Hang Snatch

8-12 Sets

1 Hang Squat Snatch

Begin with doubles, build to a heavy single.

20 Min Cap

Metcon (Time)

RX

In Teams of 2

For Time:

800m Run Together

60 Box Jump 24/20″

50 alt Synchro Lunges

40 Power Snatch 135/95lb

50 alt Synchro Lunges

60 Box Jump 24/20″

800m Run Together

RX+

In Teams of 2

For Time:

800m Run Together

60 Box Jump 24/20″

50 alt Synchro Lunges

40 Power Snatch 155/105lb

50 alt Synchro Lunges

60 Box Jump 24/20″

800m Run Together

Intermediate

In Teams of 2

For Time:

800m Run Together

60 Box Jump 24/20″

50 alt Synchro Lunges

40 Power Snatch 115/85lb

50 alt Synchro Lunges

60 Box Jump 24/20″

800m Run Together

Scaled

In Teams of 2

For Time:

800m Run Together

60 Box Jump 20/18″

50 alt Synchro Lunges

40 Hang Power Snatch @light/moderate

50 alt Synchro Lunges

60 Box Jump

800m Run Together