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CrossFit Modern – CrossFit

Warm-up (No Measure)

General

2-3 Sets:

1:30 Bike or Row

10-12 Banded Face Pulls (slow decent)

5/5 Half Kneeling KB Windmill

10 Alt. Squat Thoracic Rotations

Specific

2-3 Sets: (Building)

2 Tall Snatch (full squat + pause at bottom)

2 Low Hang Muscle Snatch

1 Snatch

Snatch

15:00 Build to Establish a 1 RM Snatch

This will be part of the starting point for this next cycle.

Try to keep this a “squat” snatch. If this is a movement you struggle with, use these next couple weeks to build confidence and a better foundation with it.

With this lift, take more reps to build up. The volume will help you notice the “mess up” and technical errors better.

Utilize at least 12:00 of the clock.

The Singing Detective (4 Rounds for reps)

RX

4 Sets:

AMRAP 4

200m Run

-remaining time

Max Effort Burpee Box Jump Overs (30/24)

-2:00 Rest-