CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
PVC Warm up, then:
5 Inchworms
5 Behind-the-neck Snatch Grip Presses
5 Behind-the-neck Snatch Grip Presses in a Quarter Squat
5 Sots Presses
5 Squat Jumps with barbell in back rack
10 Ninja squats (5 on each side) with barbell in back rack
5 hang muscle snatches
Weightlifting
Snatch (6 Intervals, E2M)
Intervals 1&2: 2 Snatch from Hip Pocket
Intervals 3&4: 2 Snatch from Below the Knee
Intervals 5&6: 2 Snatch from Floor (may drop between reps)
Increase each set, working E2M intervals
Metcon
Metcon (Time)
3 Rounds
14 Alternating DB Snatch (50/35#)
40 Double Unders
18 Alt. DB Step Ups (One DB) (20″)
Rx+ 70/50