WEDNESDAY August 28, 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Small Band around knees.

Lateral Walks

Forward/Backward

Squats.

Then 2 rounds

5 Cossack Squats each Side

10 Single Leg unweighted RDL each Side

5 Squat Jumps.

Then Squat mobility coach’s choice

Weightlifting

EMOM x 10 (5 Rounds)

Int 1 – 4 Back Squats

Int 2 – 2 Front Squats

Weight for front and back squats to be the same.

Add 5-10lbs to last week or work at 80-85% of Front Squat for both front and back.

These should be difficult

Weightlifting

Back Squat (record here)

Front Squat (Record here)

Metcon

Metcon (AMRAP – Reps)

EMOM x 12

Int 1: 12/9 Calorie Bike

Int 2: 7 Power Cleans (135/85#)

Rx+ 205/135#
*Only if more than 8 in class the Rower to be used.

*Athletes Must be off Bike at 45 seconds, if not through Calories use Calories accumulated at that time.

Categories: WOD

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