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CrossFit Modern – CrossFit
Warm Up (Checkmark)
General
3:00 Bike, Row or Run
(Increase pace as time passes)
-into-
2 Sets:
10 Mini Band Lateral Steps (L + R)
5 Mini Band Squats
5-7 Up-Downs
:20 Hollow Hold
Specific
3 Sets: (Building)
2 RDLs
2 Hang Muscle Cleans
2 Tall Cleans
Hang Power Clean
RX
Every 1:30×7
50 Double Unders
1 Hang Power Clean
Intermediate
Every 1:30×7
30 Double Unders
1 Hang Power Clean
Scaled
Every 1:30×7
50 Single Unders
1 Hang Power Clean
Build to a heavy Hang Power for the day. This does not mean a new 1RM, the goal is to build to a heavy weight under aerobic fatigue.
RX, try to go unbroken each set of double Unders
Ridiculous 6 (AMRAP – Rounds and Reps)
RX
For Time:
75 Wallballs (20/14)
50 Toes 2 Bar
75 Wallballs
Intermedaite
For Time:
50 Wallballs (20/14)
35 Toes 2 Bar
50 Wallballs
Scaled
For Time:
50 Wall Balls (12/10)
35 Knees 2 Chest or Toes 2 Post
50 Wallballs
Time Cap- 15:00
Target Time- Sub 10:00
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