CrossFit Modern – CrossFit

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Announcement

Breathwork with Whitney tonight at 7pm

Warm-up

Warm-up (No Measure)

1. General

3 Min Row or Bike (band above knees)

-into-

2 Sets

5-7 Pass Through

7-10 High Kicks (each)

10 Up Downs

2. Specific

2 Sets

5 Good Morning

10 Alt Press Front to Back

5 Front Squat

-into-

3 Sets (light building)

2 Low Hang Muscle Clean

3 Tall Clean (power/half/full)

2 Tall Jerks

Weightlifting

Clean and Jerk

Build to a Heavy Clean and Jerk

(17-20 minutes)

* rest as needed between lifts *

Scale

2 Rep Hang Power Clean and Push Press or Jerk (w/pause in receiving positions)

Workout

Workout (AMRAP – Reps)

Potatoes Au Gratin

RX

With a 15 Minute Clock

50 Burpee Over Bar

50 Wall Ball 20/14lb

800m Run

In the Remaining Time, Max Reps Hang Squat Clean 135/95lb

RX+

With a 15 Minute Clock

50 Bar Facing Burpee

50 Wall Ball 20/14lb

800m Run

In the Remaining Time, Max Reps Hang Squat Clean 185/125lb

Scaled

​​​​ On a 15 Minute Clock

30-50 Burpee

25-50 Air Squat or Light Wall Ball

400-800m Run

In the Remaining Time, Max Reps Hang Power Clean Light

Mobility

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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