FRIDAY August 16, 2019

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)

Categories: WOD

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