MONDAY August 26, 2019


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

Categories: WOD

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