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WEDNESDAY November 8, 2017

7
Nov

WEDNESDAY November 8, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

x3

20 Seconds on, 10 Second transition

Hollow Hold

Superman Hold

Air Squats

HS Hold or Kick Ups

SKILL WORK

6-8 Minutes of Handstand/Walk Skill Work

– Weight Shifting/Lateral Wall Walks

– Shoulder/Head Taps

– Plate up/downs

– Partner kick-ups – Partner walks

Weightlifting

Shoulder Press, Push Press, Jerk Complex (5+5+5, 4+4+4, 3+3+3)

Any Style Jerk
Increasing starting at about 70% of shoulder press

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Thrusters (95/65#)

10 PullUps

30 Double Unders

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