FRIDAY September 21, 2018

CrossFit Momentum – CrossFit

Warm-up

Barbell Warmup (No Measure)

3 Minute AMRAP

(Work with the barbell or up to 75lbs)

1 Deadlift

1 Power Clean

1 Front Squat

1 Strict Press

1 Push Press

1 Push Jerk
Start with : Row, Ski or Run 600m -or Bike 1.5km

Weightlifting

Hang Power Clean (8×1, increasing starting at 70% EMOM)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes: 3, 6, 9, 12, 15, 18, etc Front Squats (155/105#)

Situps

25 Double unders after each Round
Rx+ 185/125

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row/Ski or Run 400m then w/long purple band:

10 behind the neck Pullaparts

10 Pullaparts

10 Shoulder Press

10 Upright Row

10 Thrusters

20 Good Mornings

Weightlifting/Strength

Tempo 5 second descent, 1 second ascent – alternate movements

Bent Over Row (4×12)

DB Reverse Flys (4×12)

Dumbell High Pull (4×12)

Metcon

Metcon (Time)

60 Jump Rope

50 Walking Lunges Steps

40 KB Swings

30 Calorie Row, Ski or Bike

20 Knees to Elbows

10 manmakers

Cash Out

Coach’s Choice