CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Lats/Upper Back 3 Minutes.
Then: 2 Rounds:
20 Banded Face Pulls
15 KB Swings
10 Goblet Squats
5 Single Leg RDL Each
10 Kip Swings
3 Half Turkish Get Up Each Side.
Ankle Mobility.
Weightlifting
Power Snatch + OHS + Hang Snatch (6×1, E:90 sec)
Build to a 1 Rep Max of this complex in 6 sets. Start at Roughly 70-80% of 1RM Power Snatch for Set 1
Power Snatch (for reference)
Metcon
Metcon (AMRAP – Reps)
16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups
*This is the International Online Qualifier 2