MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

With a 10 or 15# plate

2 Rounds

10 Plate Ground to Overhead

10 Squats W/Plate in front

10 Weighted Situps (Finish Plate OH)

10 Alternating foot toe touches to plate

20 plate hops lateral

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

3 Weighted Step Ups Each Leg

6 V-Ups

9 Box Jumps

250 meter row or ski

Accessory

Metcon (No Measure)

5 Minutes for Quality

30 Second Plank

30 Cherry Pickers

30 Fire Hydrants (15 Each side)

30 Straight leg Situps

30 Second Superman Hold

MONDAY November 12, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

8 Min AMRAP:

25ft Sampson Stretch

5 Pushups

25ft each direction: Side Shuffle

10 Air Squats

25ft Forward Jog

25ft Backpedal, Then Rack Mobility

Weightlifting

Front Squat (3×5 across E3M )

Add 5-10lbs or more to last week’s numbers.

Metcon

Metcon (Time)

3 Ring Muscle Ups

9 Power Cleans (135/95)

6 Ring Muscle Ups

15 Power Cleans

9 Ring Muscle Ups

21 Power Cleans
(Scale 2x DIPS only or Jumping Muscle Ups)