TUESDAY May 21, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

DB Warm UP –

2 Rounds:

100m Jog

10 RDL (both legs down)

10 Bent over Row

5 Half Kneeling Press each side

5 Cossack Squat each side

Weightlifting

Clean (E2M x 6 sets. Notes below)

Intervals 1&2: 2 Clean from Hip Pocket

Intervals 3&4: 2 Clean from Below the Knee

Intervals 5&6: 2 Clean from Floor (may drop between reps)

All 6 sets should be working sets, build slowly

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

200m Run

7 Pushups

15 Air Squats
*w/ 20/14 weight vest or run/squat w/30#/20# ball if no vest

TABATA TUESDAY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

DB Warm UP -2 Rounds:

100m Jog

10 RDL (both legs down)

10 Bent over Row

5 Half Kneeling Press each Side

5 Cossack Squat each side

Metcon

Max 1 Minute rest between AMRAPs/tabatas

Tabata Burpees (AMRAP – Reps)

4 min AMRAP SKI or Bike (Distance)

Tabata Jump Rope (AMRAP – Reps)

Rx+ Double Unders

4 Minute AMRAP Row (Distance)

Accessory

Rotate through

Push Press (3×3, 3 second hold at top)

Bench Press (3×6)

TOP of Dip Hold (Time)

3 sets max effort