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WEDNESDAY December 5, 2018

4
Dec

WEDNESDAY December 5, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 Minutes

20 Pendulums

10 Scorpions

20 V-Ups

10 Lateral Banded Walks (short band) each direction

20 Banded Good Mornings (green or black)

Weightlifting

Deadlift (5RM, then 1×10)

Build to a Heavy but perfect set of 5 for today in about 5 sets.

Then drop to 80% of that number and hit 1 set of 10 reps.

20 Minutes on the clock. Aim to go 5-20lbs higher than last week

Deadlift (1×10 @80% of 5RM)

Metcon

Metcon (Time)

10 Bar Muscle Ups

20 Power Cleans (155/105#)

30 Burpees

40 Goblet Squats (24/16kg)

500m Row or Ski

**16 Minute Cap**
Jumping or banded BMU to scale, 2x banded pullups or ring rows for those without regular pullups.

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