Announcements
CFM Swag
Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂
http://crossfitmodernapparel.com
CrossFit Modern – CrossFit
Clean
15:00 to Build to a Heavy Single or New 1RM
Warm-up (No Measure)
General
3:00 Bike, Row , or Run
2 Sets:
12 Alt. 90/90 Hip Cars
8-10 Squat Thoracic Rotations
:20 Bear Position Plank +10 Shoulder Taps
8/8 Single Leg RDLs
8-10 Push-Up + Down Dog
1:00 Banded Front Rack Stretch (Left & Right)
Specific
3 Sets (light building)
2 Low Hang Muscle Cleans
2 Tempo Power Cleans (Slow pull till Knee)
2 Front Squats (Pause @bottom)
Whatever She Wants! (AMRAP – Rounds and Reps)
TEAMS OF 2
RX
AMRAP 20
15 Power Cleans (155/105)
10/8 BMU
15 Shoulder 2 Overhead
Every 4:00 complete 20/16 Cal Row
Intermediate
AMRAP 20
15 Power Cleans (115/75)
20 C2B
15 Shoulder 2 Overhead
Every 4:00 complete 16/14 Cal Row
Scaled
AMRAP 20
15 Power Cleans (light BB)
20 Banded Pull-Ups or Ring Rows
15 Shoulder 2 Overhead
Every 4:00 complete 12/10 Cal Row
One person working at a time, during the AMRAP and the Row.
Work can be broken up however team sees fit.
Recent Comments