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Friday VELOCITY -W1.2

1
Mar

Friday VELOCITY -W1.2

CrossFit Momentum – VELOCITY

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch

Weightlifting

Back Squat (Wendler Week 2 – 3-3-3+)

From 90% of 1RM:

3 @ 70%

3 @ 80%

3+ @ 90%

(if you did not complete this last week, go to 5, 5, 5+ at 65, 75,85%)

Metcon

Class may chose to do class wod or 18.2. if doing 18.2, Our velocity classes will NOT have 18.2 part A. Only the first part will be programmed

Metcon (AMRAP – Rounds and Reps)

10 min Amrap

5 pushups

10 weighted Sit-ups

15 KB Swings

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 20/10 lb

Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

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