CrossFit Modern – CrossFit

Warm Up

General

3 Min Row, Bike, or Run

Review Complex

6-8 Min to Build to Working Weight

Hang Power Snatch

OTM 12

1 Hang Power Snatch

1 Low Hang Power

Use the same weight for all sets. ~55-65%

Vertical extension, fast turnover, hard lockout.

Metcon (5 Rounds for time)

RX

E4M for 20 Min (5 rounds)

15/12 Cal Bike

6 Power Snatch 115/75lb

10 Burpee Over Bar

RX+

E4M for 20 Min (5 rounds)

15/12 Cal Bike

6 Power Snatch 155/105lb

10 Burpee Over Bar

Intermediate/MaRX

E4M for 20 Min (5 rounds)

12/10 Cal Bike

6 Power Snatch 95/65lb

10 Burpee Over Bar

Scaled

E4M for 20 Min (5 rounds)

10/8 Cal Bike

6 Power Snatch @light

10 Burpee

Modern Endurance (Time)

10 Rounds

200m Run

Rest 1 Minute

Record Total Time