CrossFit - Sun, Dec 14 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

Mobility

Cat/Cow

Shoulder Dip + Rotation

WGL

Specific

2 Sets

10s Planks

10/10 Banded Side Step + Fire Hydrant

3+3 Contrast Jump

PVC/BB Warm Up

W/PVC

Turn Over

Footwork

Tall Clean

W/BB

BB Good Morning

Muscle Clean

Low Hang Power Clean

Front Squat

7-10 Sets

1 Pause Clean Pull (pause below knees)

-drop/reset-

1 Clean

1 Low Hang Clean

rest as needed between sets

20 min cap

RX

AMRAP 15

5 Power Clean 155/105lb

10 Box Jumps 24/20”

15/12 Cal Bike

RX+

AMRAP 15

5 Power Clean 205/145lb

10 Box Jumps 24/20”

15/12 Cal Bike

Intermediate

AMRAP 15

5 Power Clean 115/85lb

10 Box Jumps 24/20”

15/12 Cal Bike

Scaled

AMRAP 15

5 Power Clean @light

10 Box Jumps 20/18”

15/12 Cal Bike