CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll T-Spine & Lats, then:
2 Rounds:
30 Seconds Shoulder Circles
10 Scapula Pushups
10 Supermans
10 Wall Facing Squats
10 Wall Press
Then Snatch Prep
Weightlifting
Power Snatch + OHS + Snatch (E:90 sec x 6: 1 Power Snatch, 1 OHS, 1 Hang Snatch)
Sets 1&2@ 82.5% of Power Snatch 1RM
Sets 3&4 @ 87.5%
Sets 5&6@92.5%
**Hang Snatch should be into a full squat
**Use Overhead Squat Max if lower than Power Snatch
Power Snatch (For reference only)
Metcon
Metcon (Time)
50 Double Unders
40 Wall Balls (20/14#)
30 Pullups
20 Thrusters (115/80#)
10 Back Rack Lunges Each Leg (same weight)