CrossFit Momentum – CrossFit
Warm-up
Clean Warm-up (No Measure)
Every 30 Seconds for 4 Minutes:
empty bar or light weight
Clean DL (Stay over the bar)
Clean Pull
Clean
Push Press
Each minute, catch the Clean a little lower. Last minute should be a full Clean.
Row 500m to begin.
Mobility Coach/Athlete Choice
Weightlifting
Clean and Jerk (20 Minute EMOM)
Start close to 40% of 1RM and work up slowly, ending at no more than 85-90%.
Power is OK depending on how legs are after Murph 😉
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
10 Deadlifts (225/155#)
15 V-Ups
30 Double Unders