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WEDNESDAY January 31, 2018

30
Jan

WEDNESDAY January 31, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

10 Toe Touches

10 Samson Stretch

10 Leg Swings each direction

10 Pendulums Each Way

10 Scorpions Each Way

30 Banded Face Pulls

15 Banded Lat Pull Downs

Accessory

Row 250m (Time)

Row 250m (Time)

500m Row (Time)

Max Effort 500m Row
Not Max Effort

Row 250m (Time)

Row 250m (Time)

Goals:

31-33 SPM on the 250m Rows, 28-30 SPM on the 500m

Consistent pace on rows 1 & 5

Consistent pace on rows 2 & 4 (2-3 seconds faster than 1&5)

Row 3 shooting for 4-6 seconds slower than max 500m from last week.

Rest when Partner Rows or 1:15 after the 250m rows, 2 min after the 500m

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

– 12 DB Clean & Jerk (50/35)

– 10 Front Rack Squat

– 8 Toes-2-Bar
Notes: One dumbbell in Each Hand – Use KBs if needed

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