CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
15 of each:
Med Ball Front Squats
Med Ball Pushups
Med Ball Cleans
Med ball sit-ups
Wall Balls
Russian Twists each side
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Weightlifting
Shoulder Press (Wendler Week 3 – 5-3-1+)
From 90% of 1RM:
5 @ 75%
3 @ 85%
1+ @ 95%
(if you did not complete this last week, go to 3, 3, 3+ at 70,80, &90%)
Metcon
Metcon (AMRAP – Reps)
14 MIN AMRAP
30 jump Rope
20 goblet squat
30 jump rope
20 dips
30 jump rope
20 dumbbell snatch
30 jump rope
20 jumping pull-ups
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled Masters (55+) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 jumping chest-to-bar pull-ups
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 jumping chest-to-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes