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MONDAY January 8. 2018

7
Jan

MONDAY January 8. 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

Squat Hold w/OH Reach x3 each arm

Band Shoulder Press x10

Forward Lunge w/ OH Reach x5e

Band Pull Apart x15

Band RDL x15

Push-Up x10

Jump Squat x6

Weightlifting

Snatch (2×3@80%, 2×2@85%, 2×1@90%)

Full Squat

Warm up 5 min

Clock E2M

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Double Unders

15 Power Cleans @ 40%

3 Muscle Ups (Scale to 6 Dips)

Extra Credit

Snatch Pull (Deficit Snatch Pull 4×5@115%)

+ Weighted Back

Extension 3×12

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