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MONDAY November 27, 2017

26
Nov

MONDAY November 27, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Ski 1 Min, Bike 1 Min, Row 1 Min

40 Alternating foot pedals

20 Lunges (alternate forward, lateral, diagonal)

10 Inchworm WalkOuts

Then with a PVC

10 passthroughs

10 shoulder press

5 push press

5 push jerk

split jerk positioning plus 5 split jerk

Weightlifting

Power Clean (5x (3 Power Clean + 2 Jerk + 1 Split Jerk))

Alternate working sets with Russian Twist

4×30

PCL PJ SJ to be done as a complex. Every 2:30 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

12AMRAP

16 Alt KB/DB Snatch (24/16kg)

24 Air Squat

32 Sit-Up

Extra Credit

Warm-up (No Measure)

OPTIONAL:

x3

DB RDL x12

Plate Deficit Push Up x8

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