CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
20 sec Lunge Steps, 40 sec rest,
20 sec Fast lunge steps, 40 sec rest,
20 sec Jumping Lunges, 40 sec rest. Then 3x 20 sec on 40 sec rest plate hops, increasing pace.
Then, slow it down with some deep lunges & hip opening stretches.
Weightlifting
Clean (10 Min EMOM)
Cleans
Min 1-2: Tall Clean + 3 Front Squat
Min 3-4: Hang Clean Pull + Hang Clean
Min 5-6 : Hang Clean + Clean
Min 7-8: 1 Clean 80-87.5%
Min 9-10: 1 Clean 87.5%-95%
Metcon
Metcon (Time)
4 Rounds for Time:
18 Lateral Hops Over Bar
12 Deadlift 155/105
6 Shoulder to Overhead (Same Weight)
Rx+ 185/125