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MONDAY June 10, 2019

9
Jun

MONDAY June 10, 2019

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

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