THURSDAY May 17, 2018

CrossFit Momentum – CrossFit

Warm-up

PVC Warm Up (No Measure)

With a weighted PVC or PVC

10 Pass Throughs

5 Around the World Each side

10 Back Squats

10 Twists each direction

10 Good Morning

10 Leg Swings Each Way

10 Reach down and Ups

Then: Ankle/Calf warm up/mobility

Weightlifting

Back Squat (5×3 at Tempo 30X1)

Goal to go heavier than 2 weeks ago.

Metcon

Metcon (Time)

3 Rounds

12 Hang Power Snatch 95/65lbs

12 Push Press

12 Bar Facing Burpees

Rest :60
Scaled Version

12 DB Snatch

9 DB Push Press

6 Burpees (Advanced may do 12)

THURSDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

20 Passthroughs, then accumulate 2 minutes plank, then:

10 Bird Dogs Each Side

10 Fire Hydrants Each Side

10 Pendulums Each Side

5 Scorpions Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

20 Air Squats

10 Dumbbell Push Press

10 KB Sumo Deadlifts

3 Rope Getups or 10 Ring Rows

Cash Out

Metcon (Calories)

Teams of 4 Accumulate Max Calories in 6 Minutes
Teams will be assigned one rower, one bike, and one ski erg. They may use all 3 machines, 3 people may work at a time.