CrossFit Momentum – CrossFit
Clean Warm-up (No Measure)
Every 30 Seconds for 4 Minutes:
empty bar or light weight
Clean DL (Stay over the bar)
Each minute, catch the Clean a little lower. Last minute should be a full Clean.
Clean Pull/HPC complex (1 Hang Clean Pull, 1 HPC, 1 PC, 2 Push Press)
5 sets E2:30
Start at a moderate weight, then build.
1 Hang Clean Pull, 1 Hang Power Clean, 1 Power Clean + 2 Push Press
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
3 Weighted Step Ups Each Leg (50/35#)