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WEDNESDAY October 17, 2018

16
Oct

WEDNESDAY October 17, 2018

CrossFit Momentum – CrossFit

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch

Snatch Warm Up (No Measure)

w/barbell (or PVC for beginner athletes):

10 Bent Over Row

10 Snatch Grip Deadlifts

5 High Pulls

5 Muscle Snatch

5 Hang Power Snatch

5 Overhead Squats

5 Behind the Neck Press

5 Snatch Balance (1/4 Squat Catch)

5 Snatch Drops

5 Sotts Press

Weightlifting

Snatch (EMOM, building to 1 snatch at 80-85% – no misses)

Min 1-3: 1 High Hang Snatch + 1 Snatch Balance, building

Min 4-6 : 1 Hang Snatch + 1 Snatch, Building toward 70% Min 7-8: 1 Snatch 70-80%,

Min 9-10: 1 Snatch 80-85%

For those without a max, each rep should be manageable and no misses.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

50ft Plate Overhead Walking Lunges (45/25#)

50ft Farmer Carry (50/35# DBs or KBs)

12 Weighted Situps (25/15# plate)

Rx+ Double DB or KB OH Lunges (50/35#)

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