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DAY 18! LAST DAY OF THE CHALLENGE!!

15
Feb

DAY 18! LAST DAY OF THE CHALLENGE!!

CrossFit Momentum – VELOCITY

Warm-up

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

3 1-arm reach overhead while holding bottom of squat

5 Forward Lunge with OH Reach each side

10 Kneeling T-Spine Diagonals Each

15 Band Pull Aparts

10 Band Shoulder Press

15 Band RDL

10 Pushups

6 Squat Jumps

SKILL WORK

Intro to the Snatch and Overhead Squat

Warm-up (No Measure)

Snatch Deadlift x 5

Snatch Pull x 5

Snatch Grip Scarecrow x 5

Muscle Snatch x 3

Snatch Balance x 3

Snatch Drop x 3

Overhead Squat x 5

Metcon (Weight)

EMOM x 8

2 Hang Power Snatch + 2 OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

12 Shoulder to Overhead

8 Toes to Bar

4 Burpees over the Bar

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