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THURSDAY September 21, 2017

20
Sep

THURSDAY September 21, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Lateral Lunge w/ Touch & Reach x5 each

Wall Facing Squats x12

Serratus Anterior Wall Pushup x12 https://youtu.be/7I3XKowVwP4

Pigeon Side-2-Side Rock x12e

Standing Snatch Grip Bar Elevation x10 (Shrugs)

Catch Position Snatch

Grip Bar Retraction x20 (Squeeze shoulders back and down and pause 1 sec)

Weightlifting

Hang Snatch (Hang Squat Snatch 4×3@80% )

(Warm-Up: 5-Empty

bar, 4@35%, 4@55%)

Metcon

Metcon (Time)

100 Double Unders

80 Ab Mat Sit-Ups

60 Pistol Squats

40 Alt DB/KB Clean & Jerk (50/35)

20 Burpee Box Jumpover(30/24)

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