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CrossFit Modern – CrossFit

Warm-up (No Measure)

General

2-3 Sets:

1:30 Bike or Row

5/5 Single Arm Banded Strict Press

5/5 Half Kneeling KB Windmill

10 Alt Lateral Squat

Specific

2-3 Sets: (Building)

2 Snatch Grip Push Press

2 Snatch Push Jerk (Catch lower each rep)

1 Snatch Balance (pause @bottom)

Snatch Balance + OH.Squat (Weight)

Every 1:40 x8

Build to a Heavy Complex

2 Snatch Balance + 3 OH. Squats

During the snatch balance, the purpose/goal is to get comfortable with the timing on receiving a snatch. As well as to help build confidence as well.

When doing this movement, perform a slight dip in the legs with an aggressive drive upward just enough to get the bar off the shoulders and do “push” yourself under the bar with a STRONG LOCKOUT

Ring The Alarm (4 Rounds for time)

RX

E5MOM x4

A) 1000/800m Row (Cap 4:30)

B) 200m Run + 200m Farmer Carry 2×50/35lb

You will have 5:00 to complete each “station” at a time.

You will alternate between the two, which gives you 2 rounds at each one.

These should be hard sprints on both movements