THURSDAY April 19, 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Run 400m at an easy pace

Then: 2 Rounds

5 inchworm + Pushup

10 OHS with PVC

10 Perfect Push Press (PVC)

15 Good Mornings or Hip Extensions on GHD

30 seconds each side Banded Front Rack Stretch


Push Press (1RM)

12 Minutes to build to 1RM

Empty Bar 8-10 Reps

5 Reps at 50%

3@60-65%, 2@75-80%, then start hitting singles as you build.


Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
Rx use squat cleans


Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans to scale. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option

15-12-9 reps for time of:


Ring dips

Men: 115 lb.

Women: 75 lb.

Beginner Option

15-12-9 reps for time of:



Men: 75 lb.

Women: 55 lb.

Categories: WOD

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