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MONDAY January 15, 2018

14
Jan

MONDAY January 15, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Bear Crawl For/Back

PVC Warm-Up

– 10 Passthrough

– 5e Figure 8s

– 10 Back Squat

– 10e Twists

– 10 Good Morning

– 10 Behind Neck Press

– 10 Overhead Squat

Weightlifting

Back Squat (5-5-5-3-3-3)

Start first set of 5 at 65%, then build to 85-90% for the last set of 3. Clock 6 rounds 2 minutes.

Metcon

Metcon (Time)

30 1-Arm Alt DB Power Cleans (50/35)

24 HSPU

18 1-Arm Alt DB Power Cleans (50/35)

12 Bar Muscle Up (Sub Jumping or Band BMU or 18 Pushups + 18 Chest to Bar PullUps)

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