MONDAY February 4. 2019

CrossFit Momentum – CrossFit


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


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 (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?

Categories: WOD

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