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MONDAY November 5, 2018

4
Nov

MONDAY November 5, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

20 sec Lunge Steps, 40 sec rest,

20 sec Fast lunge steps, 40 sec rest,

20 sec Jumping Lunges, 40 sec rest. Then 3x 20 sec on 40 sec rest plate hops, increasing pace.

Then, slow it down with some deep lunges & hip opening stretches.

Weightlifting

Clean (10 Min EMOM)

Cleans

Min 1-2: Tall Clean + 3 Front Squat

Min 3-4: Hang Clean Pull + Hang Clean

Min 5-6 : Hang Clean + Clean

Min 7-8: 1 Clean 80-87.5%

Min 9-10: 1 Clean 87.5%-95%

Metcon

Metcon (Time)

4 Rounds for Time:

18 Lateral Hops Over Bar

12 Deadlift 155/105

6 Shoulder to Overhead (Same Weight)
Rx+ 185/125

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