CrossFit - Sat, Oct 3 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

5-7 Cat Cow

10/10 Shoulder Dip + Rotation

10/10 High Kick

10 alt Quad Stretch

Specific

2 Sets

10 alt Plank Shoulder Tap

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

PVC/BB Warm Up

W/PVC

Turn Over

Footwork

Tall Clean

W/BB

Hang Muscle Clean

Low Hang Power Clean

Front Squat

7-10 Sets

1 Power Clean

1 Low Hang Power Clean

1 Hang Power Clean

1 Jerk

20 min cap

RX

For Time, In Teams of 2

50/40 Cal row

45 Toes to Bar

40 alt Devils Press 1x 50/35lb

45 Toes to Bar

50/40 Cal Row

RX+

For Time, In Teams of 2

50/40 Cal row

45 Toes to Bar

40 alt Devils Press 1x 70/50lb

45 Toes to Bar

50/40 Cal Row

Intermediate

For Time, In Teams of 2

50/40 Cal row

35 Toes to Bar

40 alt Devils Press 1x 40/30lb

35 Toes to Bar

50/40 Cal Row

Scaled

For Time, In Teams of 2

40/34 Cal row

45 Hanging Knee Raise

40 alt Devils Press @light

45 Hanging Knee Raise

40/34 Cal Row