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FRIDAY VELOCITY -W3

8
Mar

FRIDAY VELOCITY -W3

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

15 of each:

Med Ball Front Squats

Med Ball Pushups

Med Ball Cleans

Med ball sit-ups

Wall Balls

Russian Twists each side

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch

Weightlifting

Shoulder Press (Wendler Week 3 – 5-3-1+)

From 90% of 1RM:

5 @ 75%

3 @ 85%

1+ @ 95%

(if you did not complete this last week, go to 3, 3, 3+ at 70,80, &90%)

Metcon

Metcon (AMRAP – Reps)

14 MIN AMRAP

30 jump Rope

20 goblet squat

30 jump rope

20 dips

30 jump rope

20 dumbbell snatch

30 jump rope

20 jumping pull-ups

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 jumping chest-to-bar pull-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 jumping chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

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