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
7-10 Sets
1 Snatch (power or squat)
1 Low Hang Snatch
-drop/reset-
1 Snatch
20 min cap
Comp: Metcon (Time)
RX
In Teams of 2
For Time
60 Wall Ball 20/14lb
50 Power Snatch 95/65lb
40 HSPU
400m Run Together
40 Wall Ball
30 Power Snatch
20 HSPU
200m Run Together
22 Min Cap
Intermediate
In Teams of 2
For Time
60 Wall Ball 20/14lb
50 Power Snatch 75/55lb
30 HSPU
400m Run Together
40 Wall Ball
30 Power Snatch
10 HSPU
200m Run Together
Scaled
For Time
60 Wall Ball 14/10lb
50 Power Snatch 55/65lb
40 DB Press or Pike HSPU
400m Run Together
40 Wall Ball
30 Power Snatch
20 DB Press or Pike HSPU
200m Run Together
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