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THURSDAY September 12, 2019

11
Sep

THURSDAY September 12, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

12 Calories

5 4pt Squats

5 Cossack Squats Each

5 Single Leg unweighted RDL Each

9 Calories

5 Squat w/1 arm reach overhead each side

5 Samson Stretch Each

5 Leg Swings Each Way

6 Calories

5 2pt squats

5 Jumping Lunges Each

5 Scorpions each way

Then:

Rack Mobility

Weightlifting

2 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Squat Clean (E2Mx5 -Build from ~ 50% of Clean)

Clean Pulls from floor, Focus on correct positioning throughout. Reps should be in one continuous complex.

Clean (For Reference)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

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