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FRIDAY November 9, 2018

8
Nov

FRIDAY November 9, 2018

CrossFit Momentum – CrossFit

Warm-up

Single Arm DB Warm Up (No Measure)

2x

8 Single Leg RDL each

8 DB half kneeling press each (hold db in opposite hand than forward knee)

8 DB High Pull Each arm

8 Lateral Lunges holding DB

8 Calories

Weightlifting

Snatch (12 Minute EMOM)

Min 1-2 High Hang Snatch + Snatch Balance + Overhead Squat

Min 3-4 : Hang Snatch Pull + Hang Snatch

Min 5-6, Hang Snatch + Snatch

Min 7-8, 1 Snatch 70-80%

Min 9-10 : 1 Snatch 80-95%

Min 11-12: 1 Snatch 90-100+%

Metcon

TBA

Rowvember WORKOUT #5! (Distance)

Row for 12 Minutes Total

Min 0-2: 18 Strokes Per Minute

Min 2-4: 20 Strokes Per Minute

Min 4-6: 22 Strokes Per Minute

Min 6-8: 24 Strokes Per Minute

Min 8-10: 26 Strokes Per Minute

Min 10-12: 28 Strokes Per Minute

*Additional challenge: Try to keep your pacing within 10 seconds (Example: if you do your 18 SPM at 2:06, try not to go higher than 2:11 or lower than 2:01 for the whole 12 minutes).
Rx if you stick within 1 SPM per interval, Rx+ if you keep within the additional challenge requirements.

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