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