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FRIDAY June 21, 2019

20
Jun

FRIDAY June 21, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Purple band in rig shoulder activation series – 20 Banded Face Pulls

10 small straight arm circles each side

10 1 arm Rows w/pause

20 Lat Pulldowns

10 Banded Overhead Squats (band still in rig)

Then w/o band:

10 Small Arm circles each way

10 large arm circles each way

10 cross body reaches

10 up down arm swings

10 Reach up Reach to floor

Weightlifting

Strict Muscle Up Progressions (12 Minute EMOM Strict Muscle Up Progression)

Int 1-4: 2 Negative Strict Muscle Ups (modify with feet on ground)

Int 5-8: Alternate Minutes 20 second false grip top of ring pullup hold -Modify top of ring row hold 20 Sec bottom of dip hold (use feet to support if needed)

Int 9-12: Strict Muscle Up attempts or Strict Pullup Work

Metcon

Metcon (Time)

3 Rounds:

75 Double Unders

15 Dips

15 Hang Power Cleans (95/65#)

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