FRIDAY July 26, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3x:

10 Step Ups

5 Pause Box Jumps

5 Cossack Squats

5 Inchworm to Pushup

Weightlifting

Weighted Step-ups (EMOM x 10 (5 rounds of each))

Int 1: Front Rack Step Ups 4 right then 4 left, increasing

Int 2: 4 High Box Jumps & 2-4 Strict TTB

*Barbell to be used, stay on one leg for all 4 then switch, may increase throughout.

* Focus on control on the descent and explosiveness on the way up.

Metcon

Metcon (3 Rounds for reps)

**4 Min AMRAP:

200m Run w/Medball 30/20#

Then AMRAP in remainder:

12 Power Cleans (95/65#)

6 Burpee Over the Bar

–Rest 2 Min —

**4 Min AMRAP:

200m Run w/Medball 30/20#

Then AMRAP in remainder:

8 Power Cleans (135/95#)

6 Burpee Over the Bar

–Rest 2 Min —

**4 Min AMRAP:

200m Run w/Medball 30/20#

Then AMRAP in remainder:

4 Power Cleans (185/125#)

6 Burpee Over the Bar

Categories: WOD

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