TUESDAY April 9. 2019

CrossFit Momentum – CrossFit


Warm-up (No Measure)

Row 5 Min

20 Pendulums

10 Scorpions

10 Unweighted single leg RDL each side

20 V-Ups

10 Supermans


When approaching the 1 rep max of the deadlift, give yourself enough reps to warm up properly but not overfatigue yourself. Plan your sets wisely and give plenty of rest between. When between your 85+% lifts, at least 2-3 minutes is recommended. When you go for your 1 rep attempt, concentrate and stay tight throughout the whole lift. Stay in the fight. This may be a longer lift than you’re used to, but as long as you’re in a good position and are moving, you can finish the lift. Breathe out as you near the top to help you finish it out.

Deadlift (20 Min to find a 1RM)

5-8 Reps at 30-50%, 5@60%, 3@70%, 1@80%, 1@90-95%, 1@102%, ++.


Metcon (Calories)

Alternate rounds

8 Minutes 30 sec work 30 rest:

-Calorie Bike or Ski

-Calorie Row

Categories: WOD

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