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TUESDAY January 8, 2019

7
Jan

TUESDAY January 8, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

2 minutes in Pain Cave (row bike or ski)

10 Small Arm Circles each way

10 Large Arm Circles each way

10 Cross the Body Reaches

10x Hug and Expand

10x Reach up reach down

10 Wall facing squats

Mobility: partner external rotation stretch

Weightlifting

Bench Press (15RM )

15 minutes to build, build in sets of 3 or 5. Looking for consistent movement throughout. A good goal is 65-70% of 1RM

Metcon

Metcon (Time)

2 Rounds for Time:

20 Power Snatch (85/55#)

10 Pushups

50 Air Squats
Rx+ 115/75#

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