SATURDAY August 12, 2017

CrossFit Momentum – CrossFit


Warm-up (No Measure)

500M Row

8 inchworms

8 leg swings each direction

8 scorpions each side

DB Single Arm Complex

(all 1-arm, working to better OH positions):

With a light dumbbell, 3 four point squats each arm

Then 2x:

3 DB OHS each arm

2 DB OHS with a 3 second pause at bottom each arm

2 DB Squat Drops each arm

3 DB snatch each arm


Deadlift (10×2, EMOM)


Metcon (Time)

Partner 4 Rounds for Time:

– 25 Power Snatch (95/65)

– 15 Front Squat (Same weight)

– 5 Burpee Box Jumps each (24/20)

*split reps as needed on barbell movements with one athlete working at a time. Partners may alternate through burpee box jumps.

Rx+ Overhead Squats, Bar MU, Solo

Categories: WOD

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