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MONDAY July 8, 2019

7
Jul

MONDAY July 8, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Purple Band Shoulder Activation in Rig

Then:

2x

Single arm KB Overhead Carry 50ft Each

5 KB High Pull Each Side

5 Goblet Squat

5 KB Press Each Side

5 Overhead Squat Each Side

5 Single Leg RDL Each Side

Snatch Warm Up (No Measure)

w/barbell (or PVC for beginner athletes):

10 Bent Over Row

10 Snatch Grip Deadlifts

5 High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Behind the Neck Press

5 Snatch Balance (1/4 Squat Catch)

5 Snatch Drops

5 Sotts Press

Weightlifting

Snatch (1 Rep Max, Power or Squat – athlete choice)

One lift every 2 minutes for 9 rounds. Warm up then start clock with 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, then just under previous max, then just over previous max then keep increasing if you can.

Power Snatch (If Power snatch, record here)

Metcon

Metcon (3 Rounds for time)

Every 5 Minutes for 3 rounds, each for time:

Round 1: Row 30/25 Calories – 10 Strict Pullups

Round 2: Ski 30/25 Calories – 15 Push-ups

Round 3: Bike 30/25 Calories – 30 Air Squats
Intermediate: 25/20 Cals, Beginner 20/15 Cals

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