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TUESDAY July 10, 2018

9
Jul

TUESDAY July 10, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Small arm Circles forward

10 Small arm Circles Backward

10 Big Slow arm Circles Forward

10 Big Slow arm Circles Backward

Reach across the body each way x 10

Reach up reach down x 10

10 inchworm to pushup

5 Lateral Lunge each way

5 Squat with overhead reach each way

30 Foot Pedals

Mobility Coach’s Choice

Weightlifting

Bench Press (1RM)

Warm up with 6-10 reps at 50%, then 5 reps at ~65%, 3 @ ~80%, then start singles, giving 2-3 minutes between each effort. Newer athletes work up to a 3RM.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
retest from 4/16/18- check notes from last time to see how scaled

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