CrossFit Momentum – CrossFit
Warm-up
Barbell Warmup (No Measure)
5 Minute AMRAP
(Work with the barbell or up to 75lbs)
1 Deadlift
1 Bent Over Row
1 Clean Pull
1 Power Clean
1 Front Squat
1 Strict Press
1 Push Press
1 Push Jerk
Start with 500m Row or Ski
Finish with: Split Jerk Prep
Weightlifting
Clean and Jerk (20 Min EMOM)
Min 1-5: Clean Grip Deadlift + High Pull + Clean +Push Press +Jerk
Min 6-15: 1 Clean + Jerk, building to 90-95% of 5/28 or 1RM
Min 16-20: 1 C& J @ 90-95% of 5/28 or 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
8 Calorie Row, Bike or Ski
8 Burpees
8 Toes to Bar