CrossFit - Wed, Apr 1 - Modern Athletics

CrossFit Modern – CrossFit

General

3 Min Row, Bike, or Run

10/10 High Kick

5/5 WGL

Specific

2 Sets

7/7 Banded Shoulder Retraction

10/10 Banded Side Step + Fire Hydrant

6 Lateral Squat

15s HS Hold

PVC/BB Warm Up

W/PVC

Turnover

Footwork

Tall Clean

W/BB

Good Morning

Hang Muscle Clean

Hang Power Clean

7-10 Sets

1 Pause Clean (pause at knee)

1 Hang Clean

-drop/reset-

1 Clean

All squat

Build to maintain quality

20 Min Cap

RX

3 Rounds for Time

10 Power Cleans 155/105lb

15 HSPU

50 Double Under

RX+

3 Rounds for Time

10 Power Cleans 205/145lb

20 HSPU

50 Double Under

Intermediate

3 Rounds for Time

10 Power Cleans 115/85lb

10 HSPU or 20 Pike HSPU

30 Double Under

Scaled

3 Rounds for Time

10 Power Cleans @light

15 L-Sit Press

75 Single Unders