CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Thoracic Mobility, then:
3 rounds 10 RDL
5 Hang Power Clean
5 Front Squat
5 Strict Press
5 Push Jerk empty barbell.
Then, Coach Led Split Jerk drills
Weightlifting
Clean and Jerk (7x: Full Squat Clean + Push Jerk + Split Jerk)
*Set intervals for Every 2 Minutes
*Start at 65-70%% of last week’s push jerk and build each round
*Athletes May Build to Heavy Single for the Day of the complex.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP:
10 Cal Row, Ski or Bike
10 Bar Facing Burpees
*Leave barbells out from strength portion
**How hard can you push?