TUESDAY December 18. 2018

CrossFit Momentum – CrossFit


Warm-up (No Measure)

5 Minute AMRAP:

3 Strict Pullups or ring rows

5 Pause Kip Swings (pause at hollow and arch)

5 Fire Hydrants each side

10 2-Point Squats

Then: Ankle Mobility 1 Minute/each side


Double Under Practice. Those learning: 4-5 minutes of coach led practice

Those with consistent Doubles, either spend time working on triple unders or 5×20-40 unbroken sets of double unders


Back Squat ( 4×2, Pause 2 Seconds on first 2 sets, E2:00)

Start at ~70-75%

After first two sets, athletes do NOT need to pause for final 2 sets and may continue to increase weight


CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Categories: WOD

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