CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Start with: 30 seconds on, 30 seconds off on any machine that’s out or Jump rope or plate hops – 6 minutes. We want a GOOD warm up for this short, intense WOD. Warm up slowly then build until you’re starting to breathe heavy.
Then 2 rounds with an empty barbell:
20 sec stiff leg barbell stretch at feet
3 High Pulls
3 High Hang Power Clean
3 Below the Knee Power Cleans
3 Shoulder Press
3 Push Press
3 Push Jerk
3 Clean & Jerk
Barbells will be set at 45#, 65#, 95# (men/women bar), 135#. If you need different weights, please ask whoever is in charge of your heat.
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#