CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
Couch Stretch
Calf Stretch on Rig
10/10 Banded Shoulder Retraction
Specific
2 Sets
10s Planks
10/10 Kneeling Fire Hydrant
6 Cyclist Squats
6 Muscle Snatch
Review Pause Power Snatch
Power Snatch
OTM 20
1 Pause Power Snatch
Pause below the knee.
Begin light, build to maintain positioning and hard lockout.
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Intermediate
5 Rounds for time of:
400m Run
15 Overhead Squats 75/55lb
Scaled
5 Rounds for time of:
400m Run
15 Front Squat or OHS @light
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