CrossFit Modern – CrossFit

Warm Up (No Measure)

General

5 Min Row/Bike or Run 1000m

2 Rounds

7-10 Pass Through

10-15 High Kick R/L

10 Alt Quad Stretch

Specific: Snatch

Footwork Drills

Turnover

Scarecrow

w/BB

5 Goodmorning

5 Behind the Neck Press

High Pull

Tall Snatch

Hang Power Snatch

Weightlifting

Snatch

Every 1:40 x10

1 Halting Snatch Deadlift

1 Snatch Pull + Pause in Extension

1 Low Hang Snatch (power or squat)

1 Overhead Squat

FOCUS: Balance over feet.

Execution: From the floor, press using legs, pause at knees, scoop to pockets and pause, punch-shrug-pull pausing in extension, reset at hips, low hang squat, pause in receiving position, stand, overhead squat,

Metcon (AMRAP – Reps)

4 Rounds For Max Reps

2:00 Work / 1:00 Rest

200m Run

10/7 CTB

Max Rep Power Snatch 95/65lb

Scaled:

200m Run

Max Rep Hang Power Snatch Light-Moderate

Rx+:

5 Ring Muscle Up

12/9Cal Bike

Max Rep Squat Snatch 115/75lb