WEDNESDAY May 16, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 2 Minutes

Then with Single DB, 2 Rounds:

10 RDL each Side

10 Goblet Lunges

5 Half Kneeling Press Each

5 High Pull Each Side

Weightlifting

Snatch (2 Second Pause Below the Knee 5×3)

Athletes May Increase, Clock E2:30

Metcon

Metcon (AMRAP – Reps)

15 Minutes, as far as possible

1 Mile Run

25 Wall Balls (20/14)

25 TTB

20 Wall Balls

20 TTB

15 Wall Balls

15 TTB

10 Wall Balls

10 TTB

5 Wall Balls

5 TTB

10 Wall Balls

10 TTB

15 Wall Balls

15 TTB

….Etc
Score total completed number of reps after Run

6 Week Challenge Grad Notes

Mobility work/Leg Flush instead of Snatch

Below Metcon instead of full.

Mobility

Foam Roll 10 Minutes, then Bike in remainder of time

Metcon (Time)

400m Run or 200m Walk

20 Wall Balls, 20 Situps

200m Run

15 Wall Balls, 15 Situps

100m Run

10 Wall Balls, 10 Situps

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

x3

10 KB Sumo Deadlift

10 Russian KB Swings

10 Situps

Row/Ski 250m

Strength/Core

Single Arm Overhead Carry (4x 50ft Each Arm)

DB
Increasing Weight

Single Arm Suitcase Deadlift (4×6 (each Side))

Increasing Weight

Metcon (Time)

4x 1 Minute Plank Hold

Metcon

Metcon (Time)

Cash In: Row/Ski 500m or Bike 1km then:

5x

30 Jump Rope

15 Ball Slams

Plate Push 25′

Rest 1 Minute after Each Round