CrossFit Modern – CrossFit

Warm Up

General

10 Cat Cow

10+10 Shoulder Dip + Rotation

3/3 WGL

5/5 PNF Banded Front Rack Stretch

PVC/BB Warm Up

W/PVC

Turn Over

Footwork

Tall Clean

W/BB

Hang Muscle Clean

Low Hang Power Clean

Front Squat

Tall Squat Clean

Tall Clean

6-8 Sets

3 Tall Squat Cleans

Begin with an empty bar

Build to maintain crisp receiving position and bar placement in front rack.

12 min cap

A: Metcon (Time)

RX

For Time

500m Run

5 Squat Cleans 135/95lb

400m Run

4 Squat Cleans 155/105lb

300m Run

3 Squat Cleans 170/115lb

200m Run

2 Squat Cleans 185/125lb

100m Run

1 Squat Clean 195/135lb

Build to a heavy single Squat Clean in remaining time.

20 min cap

RX+

For Time

500m Run

5 Squat Cleans 155/105lb

400m Run

4 Squat Cleans 185/125lb

300m Run

3 Squat Cleans 205/145lb

200m Run

2 Squat Cleans 225/155lb

100m Run

1 Squat Clean 255/175lb

Intermediate

For Time

500m Run

5 Squat Cleans 75/55lb

400m Run

4 Squat Cleans 95/65lb

300m Run

3 Squat Cleans 115/85lb

200m Run

2 Squat Cleans 135/95lb

100m Run

1 Squat Clean 155/105lb

Scaled

For Time

500m Run

5 Hang Power Clean @light

400m Run

4 Hang Power Clean @add weight

300m Run

3 Hang Power Clean @add weight

200m Run

2 Hang Power Clean @add weight

100m Run

2 Hang Power Clean @add weight

B: Clean

Build to a heavy single clean in remaining time.