FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Metcon

**Athletes may easy bike between WODs to keep moving

Metcon (Time)

21-15-9

Double DB Front Squat

Double DB Hang Power Clean

Weighted Situps
Rest until 15 Min

Metcon (Time)

21-15-9

Dbl DB Deadlifts

Push Press

Unweighted Situps
Rest until 30 min

Metcon (No Measure)

21-15-9 for Quality

Bicep Curl

Tricep Kickbacks

FRIDAY the 13th of September 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Partner T-spine stretch on Pullup bars

then 90 second Couch Stretch each side

Then Dynamic Stretching/Pullup Bar Prep

Metcon

Metcon (AMRAP – Reps)

EMOM x 25

Int 1: 5 Thrusters

Int 2: 12 Bar Facing Burpees

Int 3: 3 Bar Muscle Ups

Int 4: Row, Ski or Bike for Calories

Int 5: Rest
Thruster weights:

Men’s Rx-135/155/175/195/215

Men’s Scaled: 75/95/115/135/155

Women’s Rx: 85/95/105/115/125 Women’s Scaled: 45/55/65/75/85

BMU Scale-Jumping BMU or 5 Ring Rows + 5 Pushups