Day: February 20, 2018

CrossFit Momentum – VELOCITY

Warm-up

Shoulder/OH Prep (No Measure)

100 Single Unders

20 Pass Throughs

10 Weighted PVC/15lb bar Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Weightlifting

Shoulder Press (5@65%, 5@75%, 5+ @85%)

Wendler cycle Week 1: Take 90% of your 1RM, then base percentages above off these numbers. Last set is a max effort set.

Metcon

Metcon (Time)

3 Rounds:

Run 200m

15 Kettlebell Swings

20 Air Squats

25 Situps

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x2

Jump Rope :60

Reverse Lunge w/OH Reach x6e

10e Fire Hydrant

5e Scorpion

Downward Dog w/ Push- Up x8e

Weightlifting

Front Squat (6×2 @ 90%, E2M)

Metcon

Metcon (Time)

5 Rounds for Time:

– 9 HSPU

– 6 Sandbag/Ball OTS (100/50/40)

– 2 Rope Climbs

CrossFit Momentum – FREE Intro Class

CrossFit Momentum – OPEN PREP/SKILLS

Warm-up

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

3 1-arm reach overhead while holding bottom of squat

5 Forward Lunge with OH Reach each side

10 Kneeling T-Spine Diagonals Each

15 Band Pull Aparts

10 Band Shoulder Press

15 Band RDL

10 Pushups

6 Squat Jumps

SKILL WORK

Kipping/Butterfly Technique Work (5 sets )

SkilL Work
Work on something else if hands are close to ripping. HS Walks if no WOD tomorrow

SKILL WORK

Dumbbell Overhead Walking Lunge (6 Min EMOM 8 Reps)

1 Arm Overhead

Barbell Cycling

20 Power Cleans for Time (Time)

Accumulate 20 Power Cleans at Rx Weight. Time Cap 6 Min