MONDAY August 19, 2019


CrossFit Momentum – CrossFit


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Warm-up

KB Windmill Warmup (No Measure)

2 Rounds With a Single Kettlebell:

6 Single Leg RDL Each Side

3 Press + 50ft OH Carry (Right arm)

3 Press + 50ft OH Carry (Left arm)

12 Russian Swings

3 KB Windmills Each Way

Then: 3 Min Row, Ski or Bike, 30 sec slow, 30 sec fast

Weightlifting

Power Clean + Push Press + Split Jerk (E: 90 sec x 6: Build Each Set)

Start Round 1 at 80% of Push Press 1RM and build slowly over 6 Rounds to a 1RM for the complex

Push Press (Use as reference)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

30 Double Unders

20 Air Squats

10 Shoulder to Overhead (155/105#)
2 Min Rest

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

30 Double Unders

20 Air Squats

10 Shoulder to Overhead (95/65#)

Categories: WOD

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