CrossFit - Thu, Oct 1 - Modern Athletics

CrossFit Modern – CrossFit

General

5 Inch Worm

3/3 WGL

10 alt Quad Stretch

30/30s Couch Stretch

Specific

2 Sets

10-15 Banded Face Pull

10s Planks

7/7 SA Press

5 Bench Press (building)

6-8 Sets

5 Bench Press

12 Dual Bent Over Row

Rest as needed between sets

Build to a heavy set of 5

15 Min Cap

RX

E3M for 21 Min

12/10 Cal Bike

14 alt DB Snatch 50/35lb

18’ HSW (3x 6’ increments)

RX+

E3M for 21 Min

12/10 Cal Bike

14 alt DB Snatch 50/35lb

18’ HSW (unbroken)

Intermediate

E3M for 21 Min

12/10 Cal Bike

14 alt DB Snatch 35/25lb

1 Lap OH Plate Carry 45/25lb (dumpsters and back)

Scaled

E3M for 21 Min

10/8 Cal Bike

14 alt DB Snatch @light

1 Lap OH Plate Carry @light