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THURSDAY September 28, 2017

27
Sep

THURSDAY September 28, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll & mobility, upper body and lats

Weightlifting

Clean (10 minutes to work up to 3RM Then 3×5@75% of 3RM)

Squat Clean

Clean (3×5 at 75%)

This is to record the reps at 75%

Metcon

Metcon (Time)

4 Rounds for Time:

– 30 Deadlifts (95/65)

– 20 PushPress (95/65)

– 10 Box JumpOvers (30/24)

Cool Down

Pendulum Hold, Banded Hammie from a laid down position

Extra Credit

Optional:

DB Chest Press 5×8

+ Elevated Hip Extension 4×10

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