FRIDAY December 14, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

With Empty Bar:


10 Hang Power Cleans

10 Front Squats

10 Strict Press

5 Single Leg RDL

10 Shoulder Shrug activation with Bar overhead.

Without bar: 10x split jerk footwork progression.

Then: Mobilize T-Spine (foam roll and barbell), then Split jerk Warm up


Clean and Jerk (1 Clean + 1 Pause Split Jerk +1 SJ E:2:00×6)

Pause in dip (focus on vertical torso, knees out)

Increase each round

Power or Full Clean


Metcon (AMRAP – Reps)

3 Rounds for max reps

30 seconds on 30 seconds off, alternating movements after every interval:

Thrusters (95/65#)

Toes to Bar

Bar Facing Burpees

Calorie Ski

Categories: WOD

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