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+