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MONDAY August 7, 2017

6
Aug

MONDAY August 7, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Bear crawl forward then backward

Side crawl both sides

Crab walk

10 HR Push up

15 band pull apart

15 band upright row

15 band shoulder press

Weightlifting

Shoulder Press (3×8 @ 77.5%)

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP Bar Complex

40% of clean max

Add 1 rep to each movement for round:

4 Power clean

3 front squat

2 Thruster

1 burpee over bar

Weighted Pull-ups (3×7)

Alternate with shoulder press

Set clock 6 sets of 1:30 intervals (shoulder press one interval, pullups the next)

Extra Credit

Warm-up (No Measure)

Optional:

1-Leg Weighted

Squat 3x10e

+ Band RDL 3×20

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