CrossFit Momentum – CrossFit
Warm-up
Banded shoulder prep (No Measure)
10-15 reps of Each
Banded Pullaparts Overhead
Banded Pullaparts to Chest
Banded Pass Throughs
Banded Strict Press
Banded Overhead Squat
Banded lat side stretch
Banded High Pulls
Banded Bent over Rows
Snatch Skills Complex (No Measure)
• 3 Snatch Deadlift
• 3 Snatch Pull
• 3 Snatch High Pull
• 3 Muscle Snatch
• 3 OverHead Squat
• 3x From overhead squat position, drop into squat
• 3 Snatch balance 1/4 squat catch
• 3 Snatch balance
Then:
3 Hang Snatch from mid thigh & 3 Hang snatch from below knee
Weightlifting
E2M:
Int 1-4: 1 Pause* Hang Snatch from mid thigh + 1 Below Knee Hang Snatch. Building each interval.
Int 5: Rest
Int 6-7: 2 Snatch Pulls at ~100% of 1RM Snatch
*Pause for 3 seconds
Hang Snatch (Record here)
Snatch Pull (Record here)
Metcon
Metcon (Time)
4 Rounds for Time:
10 Alternating DB Snatch (50/35#)
12 Toes to Bar
14 Air Squats