CrossFit Modern – CrossFit
Warm Up
General
3 Min Row, Bike, or Run
Specific
2 Sets
10/10 Pallof Press
5/5 Banded Bulagarian Split Squat
3+3 Contrast Jumps
12 Banded High Pull
BB Warm Up
5-7 Reps Each
Good Morning
Muscle Snatch
Tall Snatch
Low Hang Power Snatch
~10-12 Min to Build to Working Weight
Power Snatch
Every 45s x10
1 Power Snatch @~80%
use a weight that is challenging but won’t fail
maintain crisp turnover and a strong/stable receiving position
Metcon (5 Rounds for time)
RX
E4M for 20 Min
300/250m Row
5 Power Snatch 115/85lb
3 Wall Walks
RX+
E4M for 20 Min
300/250m Row
5 Power Snatch 155/105lb
3 Wall Walks
Intermediate
E4M for 20 Min
300/250m Row
5 Power Snatch 95/65lb
2 Wall Walks
Scaled
E4M for 20 Min
250/200m Row
5 Hang Power Snatch @light
3 Scaled Wall Walks
Modern Endurance (5 Rounds for calories)
Row:
5,4,3,2,1 minute row, 2 minute rest after the 5 minute interval, 1 minute after all others.
Record total cals for each row split.
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