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MONDAY May 14, 2018

13
May

MONDAY May 14, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run 600m,

then 20 Banded Face Pulls,

15 Banded Lat PullDowns,

10 Wall Facing Squats,

Squat Rocks 10 Side to Side

Banded Sampson Mobility Work

Weightlifting

Front Squat (3×6@75%+)

Metcon

Metcon (Time)

3 Rounds Cindy,

5 Squat Cleans at 65% of 1RM

2 Rounds Cindy,

3 Squat Cleans

1 Rounds Cindy,

1 Squat Clean
Rx+ 5 @65%, 3@75@, 1@85%

Extra Credit

600m Run For Time (Time)

Left out the driveway, Left at stop Sign, Left down Main Street, Left onto Midland, Left at Catherine, Back to Gym.

6 Week Challenge Grad Notes

* Step Ups/Weighted Step Ups as substitution for Front Squats (3×6 each Leg)

* Scale Rounds of Cindy if needed and Scale Cleans to 15, 10, 5 Ball Slams

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