TUESDAY October 1, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Pass Throughs

Snatch Warm Up (No Measure)

w/barbell (or PVC for beginner athletes):

10 Bent Over Row

10 Snatch Grip Deadlifts

5 High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Behind the Neck Press

5 Snatch Balance (1/4 Squat Catch)

5 Snatch Drops

5 Sotts Press

Weightlifting

: Hang Snatch (E2M x 4 Rounds)

1 Pause Hang Snatch from mid-thigh + 1 Below Knee Hang Snatch.

**Building. Look to add from 9/19

Snatch Pull (E2M: 2×2, Snatch Pulls at ~105% of 1RM Snatch)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

10 Power Snatch (115/80#)

20 Air Squats

20/16 Calories

TUESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Min Row, Ski or Bike

30 Pass Throughs

10 UpDowns

5 Lat Stretch each way

10 Leg Swings Each Way,

10 Overhead Squats.

Mobility coach’s choice.

Metcon

Metcon (4 Rounds for reps)

Complete 1 whole cycle for max reps/calories for each movement (Row, Bike, Ski, Burpees):

60 Sec on, 1:00 off

40 Sec on, 1:20 Rest

20 Sec on, 1:40 off

*1x through at same station before rotating to the next movement.

**Record score after each movement

Accessory

Metcon (AMRAP – Reps)

Abs Cashout –

Athlete Vote – Tabata 2x