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.