CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400m Run,
20 PVC Pass Throughs
20 PVC Overhead Squats
Snatch Skills Complex (No Measure)
• 3 Snatch Deadlift
• 3 Snatch Pull
• 3 Snatch High Pull
• 3 Muscle Snatch
• 3 OverHead Squat
• 3x From overhead squat position, drop into squat
• 3 Snatch balance 1/4 squat catch
• 3 Snatch balance
Then:
3 Hang Snatch from mid thigh & 3 Hang snatch from below knee
Weightlifting
Set Clock E2M x 7 Rounds
Hang Snatch (E2M x 4 Rounds)
Pause (3 Seconds)Hang Snatch (mid thigh) Plus Below Knee Hang Snatch. Building.
Snatch Pull (2×3 @~90% of Snatch 1RM)
Rest one interval after Hang Snatches then complete 2×3 Snatch Pulls at ~90% of 1RM Snatch
Metcon
Metcon (Time)
3 Rounds for time
Run 200m
12 Thrusters (95/65#)
5 Ring Muscle Ups
Sub 2x Dips or modify reps of muscle ups