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