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WEDNESDAY December 13, 2017

12
Dec

WEDNESDAY December 13, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

20 Squat Jacks

Squat Hold :30

Hands behind head Good Morning x10

Forward Lunge and Twist x6e

Band Pull Apart x15

Band Shoulder Press x15

Reverse Lunge & OH Reach x6e

Jump Squat x8

Weightlifting

Clean (3 Pos. Clean (Mid Thigh, Below Knee, Floor) 5×1)

1 clean from mid thigh, 1 clean from below knee, 1 clean from floor, can be full or power, mark in notes. + MB Full Sit-Up 4×10 Set Clock 5 rounds of 2:30

Metcon

Metcon (Time)

5 RFT:

30 Russian Twists w/ Plate (total)

20 Plate G2OH

10 Plate Overhead Squats, (scale to Plate hug Squat)

RX: 45/25

Extra Credit

x5: Front Squat (5×5 + Heavy Band Row)

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