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2.27.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-Up

3:00 on Bike

Then…

Tia Toomey Snatch Warm-Up

5-Reps Each of…

Inch Worms

Snatch Grip (Behind the head) Press

Snatch Grip (Behind the head) Press in a Quarter Squat

Snatch Grip (Behind the head) Sots Press

Jumping Squats with barbell on back (continuous)

Cossack Squat (5/ea side)

Muscle Snatch from the Hang

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 Hang Power Snatch

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (115/75)|(75/55)

-Rest 3:00-

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Hang Power Snatch (95/65)|(65/45)