CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Mobility
7/7 Sciatic Floss
30-40s Couch Stretch
Specific
2 Sets
14 alt Plank Shoulder Tap
10-12 Banded Good Morning
5/5 DB Push Press + Slow Eccentric
7-10 Up/Down
BB Warm Up
w/PVC
Turnover
Footwork
Tall Snatch
w/BB
Muscle Snatch
Low Hang Power Snatch
Overhead Squat
Snatch Complex
7-10 Sets
1 Segmented Snatch Pull + Pause in Extension
-drop/reset-
1 Snatch Pull
-drop/reset-
1 Power Snatch
1 Hang Snatch
Comp: Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 11
10/8 Cal Bike (+Cal Reset)
5 Burpee Over Bar
2 Power Snatch 155/105lb
RX+
AMRAP 11
10/8 Cal Bike
5 Burpee Over Bar
2 Power Snatch 185/135lb
Intermediate
AMRAP 11
10/8 Cal Bike
5 Burpee Over Bar
2 Power Snatch 115/85lb
Scaled
AMRAP 11
10/8 Cal Bike
5 Burpee Over Bar
2 Power Snatch @moderate
MaRX
AMRAP 11
10/8 Cal Bike
5 Burpee Over Bar
2 Power Snatch 105/75lb
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