FRIDAY February 1, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Tabata style

12 intervals, rotate through:

Hops to plate (15#)

Feet together Gymnastics squats

Scap Pullups/Kip swings.

Then Coach Led Full Snatch Warm Up

Weightlifting

Interval 1: 2 Snatch (full from Ground – may drop in between)

Interval 2: Kipping or Butterfly Pullups or progression

Alternate Movements E:90 x 10 intervals (5 of each)

Athletes may build on Snatch. Stay consistent on Pullup Reps

Snatch (2 Snatch every other interval)

Pull-ups (Every other Interval)

Metcon

Metcon (3 Rounds for reps)

3 Min AMRAP, Rest 90 Seconds x 3 Rounds:

12 Alternating Pistols

9 Hang Power Cleans (60% of Max)

6 HSPU
Note Weight in comments

Categories: WOD

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