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MONDAY October 22, 2018

21
Oct

MONDAY October 22, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Row, Ski 400m or Bike 1k

5x Each arm: 1 Single arm KB Swing, 1 KB High Pull, 1 KB Snatch

Then Wrist mobility and full snatch prep warmup

Snatch Warm Up (No Measure)

w/barbell (or PVC for beginner athletes):

10 Bent Over Row

10 Snatch Grip Deadlifts

5 High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Behind the Neck Press

5 Snatch Balance (1/4 Squat Catch)

5 Snatch Drops

5 Sotts Press

Weightlifting

Snatch (10 Min EMOM, building up to Snatch Singles)

**Reps should be full squat unless otherwise noted

Min 1-3 Hang Snatch Pull + Hang Snatch + Overhead Squat

Min 4-6 : Hang Snatch + Snatch, Min 7-8, 1 Snatch 72.5-82.5%, Min 9-10 : 1 Snatch 82.5-87.5%

Metcon

Metcon (AMRAP – Rounds)

Min 1: 5 Power Cleans (135/95#) + 20 Air Squats

Min 2: 8 Burpee Box Jump overs (24/20″)

Min 3: 5 Pullups + 10 Pushups

12 Min EMOM
**If athlete completes all reps within minute, score is 1

**Lower reps of Air Squats and BBJO for newer athletes.

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