MONDAY July 15, 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Ankle/Calf Prep then:

Short Band Glute Prep (lateral walks, forward/backward walks, Squats)

Banded Shoulder Activation (Pass throughs, Pullaparts, Presses, Lat Stretch)

then Barbell Warm Up

Barbell Warmup (No Measure)

5 Minute AMRAP

(Work with the barbell or up to 75lbs)

1 Deadlift

1 Clean Pull

1 Power Clean

1 Front Squat

1 Strict Press

1 Push Press

1 Push Jerk or Split Jerk


Clean and Jerk (1RM)

One lift every 2:30 for 7 rounds

Progression: 75%, 80%, 85%, 90%, 95%, then just under previous max, then just over previous max then keep increasing if you can.


Metcon (AMRAP – Reps)

3 Minute EMOM:

6 Clean & Jerks at 50% of 1RM, AMRAP Burpee Box Jump Overs in remainder (24/20″)

Rest 1 Minute

Metcon (AMRAP – Reps)

3 Minute EMOM

6 Burpee Box Jump Overs, AMRAP C&J in remainder
**May be Power/Push Jerk

*Score BBJO only in part 1

*Score C&J only in part 2

Categories: WOD

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