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THURSDAY December 7, 2017

6
Dec

THURSDAY December 7, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

:30 Jump Rope

10 2-Point Squat

10 Bent Over Y

1:00 Jump Rope

Squat Hold 1-Arm OH Reach x5e (:03 hold)

10 Bent Over I

2:00 Double Under Practice

8 4-Point Squat

10 Bent Over T

Weightlifting

Hang Power Snatch (Snatch High Pull + Hang Power Snatch 3/3/2/2/1/1/1)

(Set of 3: SHP + HPSN, SHP + HPSN, SHP + HPSN…athletes to focus on foundation between movement)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

– 10 Thrusters (105/70)

– 15 Ball Slams (30/20)(Option 10 Sandbag or Heavy medball clean 100/40)

– 20 Calorie Row/Ski

Extra Credit

Ring Dips (3×6-10)

Alternate with

Reverse Grip Inverted Row 3×10

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