CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Specific
2 Sets
20 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 Snatch
W/BB
Hang Muscle Snatch
Low Hang Power Snatch
Overhead Squat
Sots Press (attempts)
Pause Snatch
7-10 Sets
1 Pause Snatch
-drop/reset-
1 Snatch
Metcon (Time)
RX
For Time
Buy in: 600m Row or 30/25 Cal Bike
4 Rounds
2 Wall Walks
6 Power Snatch 115/85lb
16 alt Lunge
Cash out: 600m Row or 30/25 Cal Bike
RX+
For Time
Buy in: 600m Row or 30/25 Cal Bike
4 Rounds
2 Wall Walks
6 Power Snatch 135/95lb
16 alt Lunge
Cash out: 600m Row or 30/25 Cal Bike
Intermediate
For Time
Buy in: 600m Row or 30/25 Cal Bike
4 Rounds
2 Wall Walks
6 Power Snatch 95/65lb
16 alt Lunge
Cash out: 600m Row or 30/25 Cal Bike
Scaled
For Time
Buy in: 400m Row or 20/16 Cal Bike
4 Rounds
2 Scaled Wall Walks
6 Hang Power Snatch @light
16 alt Lunge
Cash out: 400m Row or 20/16 Cal Bike
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