CrossFit Modern – CrossFit
Announcement
🎄 Holiday Throwdown Survey 🎄
We’re putting together our in-house Holiday Throwdown on Dec 20 (8–11am) and want your input so we can plan teams, heats, and workouts accordingly.
Link 👉🏼 Holiday Throw down!
Warm Up
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 Snatch
W/BB
BB Good Morning
Muscle Snatch
Low Hang Power Snatch
Overhead Squat
Review Complex
10 Min to build to working weight
Snatch Complex
OTM 10
1 Pause Snatch
1 Hang Snatch
Use the same weight for all sets.
~65-75%
Metcon (Time)
RX
5 Rounds for Time
15 Power Snatch 75/55lb
15 Burpee Over Bar
15 min cap
RX+
5 Rounds for Time
15 Power Snatch 95/65lb
15 Burpee Over Bar
Intermediate
5 Rounds for Time
15 Power Snatch 65/45lb
15 Burpee Over Bar
Scaled
5 Rounds for Time
15 Low Hang Power Snatch 45/35lb
15 Burpee (over bar optional)
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