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WEDNESDAY May 16, 2018

15
May

WEDNESDAY May 16, 2018

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 2 Minutes

Then with Single DB, 2 Rounds:

10 RDL each Side

10 Goblet Lunges

5 Half Kneeling Press Each

5 High Pull Each Side

Weightlifting

Snatch (2 Second Pause Below the Knee 5×3)

Athletes May Increase, Clock E2:30

Metcon

Metcon (AMRAP – Reps)

15 Minutes, as far as possible

1 Mile Run

25 Wall Balls (20/14)

25 TTB

20 Wall Balls

20 TTB

15 Wall Balls

15 TTB

10 Wall Balls

10 TTB

5 Wall Balls

5 TTB

10 Wall Balls

10 TTB

15 Wall Balls

15 TTB

….Etc
Score total completed number of reps after Run

6 Week Challenge Grad Notes

Mobility work/Leg Flush instead of Snatch

Below Metcon instead of full.

Mobility

Foam Roll 10 Minutes, then Bike in remainder of time

Metcon (Time)

400m Run or 200m Walk

20 Wall Balls, 20 Situps

200m Run

15 Wall Balls, 15 Situps

100m Run

10 Wall Balls, 10 Situps

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