CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
Cat/Cow
Shoulder Dip + Rotation
WGL
Specific
2 Sets
10s Planks
10 Banded Hip Bridge
10/10 Kneeling Fire Hydrant
3 Contrast Jump
BB Warm Up
Good Morning
Muscle Snatch
Hang Power Snatch
OHS
Review Complex
Build to starting weight
Snatch Complex
Every 1:20 x12
1 Pause Snatch
-drop/reset-
1 Power Snatch
1 Snatch Balance
Build to maintain vertical extension in the pull, fast turnover, and hard lockout.
Metcon (Time)
RX
For Time
27/21 Cal Bike
21 HSPU
12 Power Snatch 95/65
-into-
21/18 Cal Bike
15 HSPU
9 Power Snatch 115/85
-into-
15/12 Cal Bike
9 HSPU
6 Power Snatch 135/95
-into-
9/6 Cal Bike
6 HSPU
3 Power Snatch 155/105
RX+
For Time
27/21 Cal Bike
21 HSPU
12 Power Snatch 135/95
-into-
21/18 Cal Bike
15 HSPU
9 Power Snatch 155/105
-into-
15/12 Cal Bike
9 HSPU
6 Power Snatch 185/135
-into-
9/6 Cal Bike
6 HSPU
3 Power Snatch 205/145
Intermediate
For Time
27/21 Cal Bike
12 HSPU or 12 DB Press (heavy)
12 Power Snatch 75/55
-into-
21/18 Cal Bike
9 HSPU or 9 DB Press
9 Power Snatch 95/65
-into-
15/12 Cal Bike
6 HSPU or 6 DB Press
6 Power Snatch 115/75
-into-
9/6 Cal Bike
3 HSPU or 3 DB Press
3 Power Snatch 135/95
Scaled
For Time
27/21 Cal Bike
12 Pike HSPU
12 Power Snatch @light
-into-
21/18 Cal Bike
15 Pike HSPU
9 Power Snatch (add weight)
-into-
15/12 Cal Bike
9 Pike HSPU
6 Power Snatch (add weight)
-into-
9/6 Cal Bike
6 Pike HSPU
3 Power Snatch (add weight)
10 x 100m Sprint (10 Rounds for time)
10 Rounds
Sprint 100m
Rest 90s
Log each split
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