MONDAY September 24, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC Pass Throughs & Shoulder Mobility, then:

5 Min AMRAP w/empty barbell:

5 DL

5 High Pull

5 Hang Power Clean

5 Front Squat

5 Push Press

Weightlifting

Power Clean, Front Squat, Push Press (1 Power Clean, 3 Front Squat, 2 Push Press)

15 Minute Clock, 5 sets building

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 HSPU

10 Calorie Row

12 Back Rack Lunges (135/95)

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Med Ball (No Measure)

3x

10 Med Ball Overhead Swing

10 Med Ball OH Squat

10 Lateral Ball Slams from knees

10 Fire Hydrants each side

Weightlifting/Strength

Glute Bridges (4×6)

Bulgarian Split Squat (4x6e, KB or DBs)

Good Mornings (4×20, Banded – green/black bands)

Metcon

Metcon (Time)

1 Round for Time

10 Russian KB Swings

10 Box Jumps

200m Run

Rest until the 4 Minute Mark

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

10 Russian KB Swings

10 Box Jumps

200m Run

Metcon (Time)

Rest 2 Minutes:

1 Round for Time:

10 Russian KB Swings

10 Box Jumps

200m Run