MONDAY July 22, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9:

Int 1: Ski 45 Seconds

Int 2: 5 Dbl KB Press then 25ft OH Carry

Int 3: 45 seconds Alternating Deep Lunge with 1 arm Overhead Reach

Then Barbell Prep

Weightlifting

Power Clean + Push Press + Split Jerk (E: 90 sec x 6: 1 PC + 1 PP + 1 SJ)

Sets 1&2@ 80% of Push Press 1RM

Sets 3&4 @ 85%

Sets 5&6@90%

**20 Second L-Sit Hold after each set

Push Press (**Use for reference for percentages only)

Metcon

Metcon (Time)

10 Thrusters (75/55#)

10 V-Ups

20 DU’s

20 Thrusters

20 V-Ups

40 DU’s

30 Thrusters

30 V-Ups

60 DU’s
95/65# Rx+

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»