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THURSDAY VELOCITY STRENGTH

24
May

THURSDAY VELOCITY STRENGTH

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Warmup:

x2

Push Up Shoulder Tap: x 10

PVC Pass Throughs: x 10

1 Arm RKB Swing: x 10 each arm @ light weight

Suitcase Deadlift: x 10 each arm @ moderate weight

Weightlifting

Weighted Step-ups (3x8e, 35% 1 rep max Front Squat)

Shoulder Press (Behind the Neck: 3 x 10 @ 60% 1 rep max Press)

Metcon

Metcon (Weight)

10 Minutes for quality

Row: 250M @ medium pace with damper on 3 or below

Supinated Grip Bar Hang: 20 seconds

Suitcase Deadlift: x 10 each arm @ light to moderate weight

Push Up Shoulder Tap: x 10

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