CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
PNF Banded Lat Rack Stretch
Specific
2 Sets
10s Planks (center, left, right)
10/10 Banded Side Step
10 Banded High Pull
5 Squat Jump
BB Warm Up
3 Good Morning
3 Snatch Grip Push Press
3 Hang Muscle Snatch
3 Low Hang Power Snatch
Snatch Complex
7-10 Sets
1 Segmented Snatch Deadlift
-drop/reset-
1 Snatch Pull
-drop/reset-
1 Power Snatch
1 Overhead Squat
20 Min Cap
Comp: Metcon (Time)
RX
With a Partner
2 Rounds for Time
40 Toe to Bar
200m Run (athlete A)
40 Power Snatch 135/95lb
200m Run (athlete B)
40 Synchro Lunges
Cash Out:
200m Run Together
20 Overhead Squat
20 Bar Muscle Up
Intermediate
With a Partner
2 Rounds for Time
40 Toe to Bar
200m Run (athlete A)
40 Power Snatch 115/85lb
200m Run (athlete B)
40 Synchro Lunges
Cash Out:
200m Run Together
20 Overhead Squat
10 Bar Muscle Up
Scaled
With a Partner
2 Rounds for Time
40 Toe to Bar
200m Run (athlete A)
40 Power Snatch 75/55lb
200m Run (athlete B)
40 Synchro Lunges
Cash Out:
200m Run Together
20 Front Squat
20 Ring Row
MaRX
RX
With a Partner
2 Rounds for Time
40 Toe to Bar
200m Run (athlete A)
40 Power Snatch 95/65lb
200m Run (athlete B)
40 Synchro Lunges
Cash Out:
200m Run Together
20 Overhead Squat
12nBar Muscle Up
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