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THURSDAY April 19, 2018

15
Apr

THURSDAY April 19, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m at an easy pace

Then: 2 Rounds

5 inchworm + Pushup

10 OHS with PVC

10 Perfect Push Press (PVC)

15 Good Mornings or Hip Extensions on GHD

30 seconds each side Banded Front Rack Stretch

Weightlifting

Push Press (1RM)

12 Minutes to build to 1RM

Empty Bar 8-10 Reps

5 Reps at 50%

3@60-65%, 2@75-80%, then start hitting singles as you build.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rx use squat cleans

Scaling:

Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans to scale. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option

15-12-9 reps for time of:

Cleans

Ring dips

Men: 115 lb.

Women: 75 lb.

Beginner Option

15-12-9 reps for time of:

Cleans

Push-ups

Men: 75 lb.

Women: 55 lb.

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