TUESDAY August 6, 2019


CrossFit Momentum – CrossFit

Warm-up

KB stabilizer warmup (No Measure)

2 Rounds With a KB,

5 Single Leg RDL each

5 Front Rack Squat Each

5 Bottoms Up KB Press Each

80ft Overhead Walk Each Arm

Banded Shoulder Prep/Mobility

Gymnastics

Handstand Push-ups (E2M x 6: 3-7 Strict HSPU + 30 Sec top of ring Hold)

*Modify Reps as needed to work most difficult range of motion.

*Scaled: 3-7 Strict Dbl KB Press + 30 Second top of ring or box Hold

Metcon

Momentum’s Split Triplet (Time)

5 rounds:

1 pegboard ascent or 7 Strict Pullups

50 double-unders

10 DB hang snatches (50 | 35 lb.)

10 DB hang clean and jerks (50 | 35 lb.)
Time cap: 20 minutes

*We modified the DU’s from 100 to 50. Beginner athletes 50 singles or 25 attempts.

*We also modified the weight 80/55 to 50/35.

*Advanced athletes may work the split snatches and split jerks

*1 Pegboard ascent out of the 5 rounds would be considered Rx. Strict pullups for the rest of the rounds ok.

Categories: WOD

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