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WEDNESDAY July 18, 2018

17
Jul

WEDNESDAY July 18, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

1:30 Each Side Couch Stretch

Then:

Duck Walk,

Frog Hop,

Spiderman Lunge,

Monster Walks,

10 Single Arm DB Shoulder Press each

10 Single Leg RDL each side

Then: Ankle Mobility

Weightlifting

Clean and Jerk (1 C&J EMOM 12 Minutes (Pause below Knee))

Keep weight at or below 70% for first 6 minutes to focus on speed, then athlete may build. Full clean is ideal

Metcon

Metcon (Time)

50ft DBs Walking Lunge (At Side -50/35#)

50 Double Unders

25 DB Push Press

Run 400m

25 DB Push Press

50 Double Unders

50ft DBs Walking Lunge

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