CrossFit Modern – CrossFit

Warm Up

General

5-7 Cat/Cow

10/10 Shoulder Dip + Rotation

10 Hip 90/90

60/60s Banded Lat Stretch

PVC/BB Warm Up

W/PVC

Turn Over

Footwork

Tall Snatch

W/BB

Good Morning

Snatch Grip Push Press

Hang Muscle Snatch

Low Hang Power Snatch

Hang Power Snatch

Every 1:30 x 12

3 Hang Power Snatch (pause 2-3s in receiving position)

build to mainting crisp lockouts and the pause.

Metcon (8 Rounds for time ↓ shorter is better)

RX

E2M for 16 Min

12/10 Cal Bike

2 Bar Muscle Ups

RX+

E2M for 16 Min

12/10 Cal Bike

5 Bar Muscle Ups

Intermediate

E2M for 16 Min

10/8 Cal Bike

1 Bar Muscle Up or 5 CTB or 7 Pull Up

Scaled

E2M for 16 Min

9/7 Cal Bike

7 Ring Row