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MONDAY January 29, 2018

28
Jan

MONDAY January 29, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Calorie Row/Ski/Bike

x2

Push-Up + Floor Press x10

Band Pull Apart x15

Squat w/1-Arm OH Reach x5e

Weightlifting

Tall Clean (Tall Clean & Jerk 3x(3+3))

3 Tall Squat Cleans then 3 Pause Jerks. Split or Push. Use as Warm up.

Clean and Jerk (5×2 @ 80%)

Metcon

Metcon (Time)

5 Rounds for Time:

– 3 Ring Muscle Ups

– 5 OH Squat (135/95)

– 9 Box Jumpovers (24/20)
Scale to 6 Dips AND 6 Pullups or jumping muscle ups/muscle up transitions.

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