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CrossFit Modern – CrossFit
Warm-up (No Measure)
General
3 Sets:
1:00 Bike or Row
14 Mini Band Lateral Steps
5-7 Mini Band Squats
:20 Plank Hold
5-7 Inch Worm +Push-Up
Specific (Building)
2-3 Sets
2 Hang Muscle Cleans
2 Tall Cleans
2 Tempo Power Cleans (slow pull to the knees)
Clean Complex
Every 1:30 x8
1 Segment Clean Pull (Pause @mid-shin and above knee)
1 Hang Power Clean (2 second pause @knee)
-Drop-
1 Low Hang Power Clean (To mid-shin)
Sea of Love (AMRAP – Rounds and Reps)
RX
3 Sets:
AMRAP 5
5 Hang Squat Cleans (135/95)
5 Wall Walks
15/12 Cal Echo Bike
-2:30 Rest-
Intermediate
3 Sets:
AMRAP 5
5 Hang Squat Cleans (95/65)
3 Wall Walks
15/12 Cal Echo Bike
-2:30 Rest-
Scaled
3 Sets:
AMRAP 5
5 Hang Squat Cleans (light BB)
5 Inch Worm + Push-Up
9/6 Cal Echo Bike
-2:30 Rest-
Pick up where you left off on each round.
The weight on the bar should be something you can cycle for 5 reps unbroken.
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