Announcements
CFM Swag
Our apparel website is LIVE. Items ship directly to you in 4-7 business days 🙂
http://crossfitmodernapparel.com
CrossFit Modern – CrossFit
Warm-up (No Measure)
General
Bike or Row
3 Set:
:10 Sprint
:50 Easy
2-3 Sets:
10-12 PVC Pass Throughs
10 Alt. Lateral Squats
8 Alt. Thoracic Squat Rotations
Specific
2 Sets (light building)
2 Snatch High Pull
2 Muscle Snatch
2 Paused Overhead Squats
Snatch Complex
Every 1:15 x10
1x Power Snatch
+
2x Hang Snatches (Squat)
Build to a heavy complex
Workout (AMRAP – Rounds and Reps)
RX
16 min AMRAP
30 cal bike
40 Deadlifts 135/95
30 abmat sit-ups
20 barbell power Snatch 135/95
Intermediate
16 min AMRAP
30 cal bike
40 Deadlifts 115/85
30 abmat sit-ups
20 barbell power Snatch
Scaled
16 min AMRAP
30 cal bike
30 Deadlifts @light
30 abmat sit-ups
30 alt Db Power Snatch @light
Recent Comments