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THURSDAY January 10, 2019

9
Jan

THURSDAY January 10, 2019

CrossFit Momentum – CrossFit

Warm-up

DB Warm Up (No Measure)

2x

8 Single Leg RDL each

8 DB half kneeling press each (hold db in opposite hand than forward knee)

8 DB High Pull Each arm

8 Lateral Lunges holding DB

8 DB Goblet Squats

30 second DB overhead Hold each side

Weightlifting

Power Clean (5×5 EMOM at same weight)

***These reps are to be TNG – No rest or regrip at the floor.

Find a weight you can stay with for all 5 sets. By the last set this should be challenging to finish.

Metcon

Metcon (Time)

4 Rounds for time

5 Deadlift (275/185#)

10 Pistol Squats (total)

45 Double Unders
Rx+ 315/205

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