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WEDNESDAY April 10, 2019

9
Apr

WEDNESDAY April 10, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

PVC Prep Then:

2 Rounds

10 Hollow Rocks

10 Snatch Balance

5-10 Ring Swings

5 Drop in Dips or Slow descent pushups

SKILL WORK

Weighted Pull-ups (1 Rep Max)

This to be Weighted or work up to lightest band. Spend roughly 6 minutes building.

Handstand Push-ups (Max Effort Set Strict HSPU – OPEN Standards. )

Warm up then go for one set of max reps. Use Strict HSPU guidelines from the OPEN.

Modify with Pushups or box elevated pushups.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
With this benchmark workout, there are many options to modify. That said, if you have the ability to do these movements as Rx, go for it.

Modifications can include: drop weight on snatches, power rather than squat snatch, Jumping Ring Muscle Up, Ring Rows/Dips, Less Muscle Up Reps.

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