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FRIDAY October 5, 2018

4
Oct

FRIDAY October 5, 2018

CrossFit Momentum – CrossFit

Warm-up

Clean Warm-up (No Measure)

Every 30 Seconds for 4 Minutes:

empty bar or light weight

Clean DL (Stay over the bar)

Clean Pull

Clean

Push Press

Each minute, catch the Clean a little lower. Last minute should be a full Clean.

Weightlifting

Clean Pull/HPC complex (1 Hang Clean Pull, 1 HPC, 1 PC, 2 Push Press)

5 sets E2:30

Start at a moderate weight, then build.

1 Hang Clean Pull, 1 Hang Power Clean, 1 Power Clean + 2 Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Pullups

3 HSPU

3 Weighted Step Ups Each Leg (50/35#)

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