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WEDNESDAY VELOCITY

20
Feb

WEDNESDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Shoulder/OH Prep (No Measure)

100 Single Unders

20 Pass Throughs

10 Weighted PVC/15lb bar Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Weightlifting

Shoulder Press (5@65%, 5@75%, 5+ @85%)

Wendler cycle Week 1: Take 90% of your 1RM, then base percentages above off these numbers. Last set is a max effort set.

Metcon

Metcon (Time)

3 Rounds:

Run 200m

15 Kettlebell Swings

20 Air Squats

25 Situps

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