Week 9 of 12 . Week 9, We are back to our basic lifting session. Lots of 5×5 sets this week. In lifting and fitness terms these are some magic numbers we would like you look at lifting a good % of your 1RPM to build some good capacity at a good weight. Work your WODs keep it clean.

Monday – Cleans, pull ups and  some double unders.

Tuesday – Bench press, rowing and press ups.

Wednesday -“repeat from week 1”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, pressing then reps on reps on reps and some rest

Saturday – Snatching and  a “Big breath”

Sunday – CF open 20.4 (more…)

This month we are working on higher percentages, building towards maxing out in December.

A few drills to focus on faster turnovers and being more solid in the catch position!

Week 1

Monday

A: Backsquat – 1×10@25%, 1×5@50%, 1×3@60%, 5×3@70%

B: Power Snatch – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@80%, 1×1@85%

C: Snatch – 1×3@50%, 1×2@60%, 1×2@70%, 1×1@80%, 1×1@85,1×1@90%, 4×3@85%

D: Pendlay Row – 3×10

Thursday

A: Backsquat – 1×10@25%, 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 1×1@80%, 1×1@85%, 1×1@90%

B: Push Jerk (Snatch Grip) Behind the Neck – 5×3

C: Snatch from Mid-Thigh – 1×3@50%, 1×2@60%, 1×1@70%, 1×3,1×2,1×1,1×3,1×2,1×1

D: Side Bends – 3×10

Saturday

A: Power Clean – 1×3, 1×2, 5×1 – build load

B: Clean + Squat + Jerk -1×3,1×2,8×1 (Build weight)

C: Frontsquat: 1×10@25%, 1×5@50%, 1×3@60%, 5×3@70% (more…)

As a lot of you are aware, we don’t often do deals but when we do, we want to keep it tight and close to home so we do love the refer a friend offer.  

If you introduce a friend* to Momentum between now and the end of November 2019, both you and your friend will each receive 30 % off a membership of your choice (excluding class packs), for one month. If your friend has no previous CrossFit experience, they can either do metcon only, or if they want to CrossFit, contact us and we’ll sort something out.

All you need to do to avail yourself of this exciting offer is get your friend to purchase the membership they want between now and the end of November then email us with your names so we can refund you both the 30%.

(someone who doesn’t currently hold a membership with Momentum).

Week 8 of 12 . Week 8, this is our abstract week were we mess about with the plan and go of pietse

Good luck be brave check your shoe laces.

Monday – Cleans, pull ups and  a “sinking boat”

Tuesday – Bench press  and “all the ups”

Wednesday -“searching”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, pressing and climbing

Saturday – Snatching and “Ouch”

Sunday – 20.3 (more…)