MONDAY July 29, 2019


CrossFit Momentum – CrossFit

Warm-up

PVC Warm Up (No Measure)

With a weighted PVC or PVC

10 Pass Throughs

5 Around the World Each side

10 Back Squats

10 Twists each direction

10 Good Morning

10 Leg Swings Each Way

10 Reach down and Ups

Snatch Skills Complex (No Measure)

• Snatch Deadlift

• Snatch Pull

• Snatch High Pull

• Strict Muscle Snatch

• Muscle Snatch

• OverHead Squat

• From overhead squat position, drop into squat

• Snatch balance 1/4 squat catch

• Snatch balance

• Snatch drop

Weightlifting

Power Snatch + OHS + Snatch (E: 90 sec x 6:Power Snatch + OHS + Hang Snatch)

Sets 1&2@ 80% of Power Snatch 1RM

Sets 3&4 @ 85%

Sets 5&6@90%

– Use Overhead Squat Max if lower than PSN

Power Snatch (Use as reference only)

Metcon

Metcon (Time)

3 Rounds for Time:

12 DB Hang C&J right

12 DB Hang C&J Left (50/35#)

12 Box Jumps (24/20)
Rx+ 30/24″ 70/50#

Repeat from 1/15

Categories: WOD

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