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FRIDAY November 2, 2018

1
Nov

FRIDAY November 2, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Dumbbell High Pulls e/a

10 Dumbbell RDL e/l

10 Dumbbell Shoulder Press e/a

10 Cal Bike Row or SKi

8 Minute AMRAP

Weightlifting

Snatch (10 Min EMOM)

Min 1-2: Hang Snatch Pull + Tall Snatch + Overhead Squat

Min 3-4: Hang Snatch + Snatch Balance

Min 5-6: Hang Snatch + Snatch Min 7-8: 1 Snatch 72.5-82.5%

Min 9-10: 1 Snatch 82.5-87.5%

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

9 Deadlifts (225/155#)

12/9 Calories Row Bike or Ski

15 Goblet Squats (24/16kg)

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