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3.19.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2-3 minutes on the Bike/Rower

Toomey Warm-Up

5 Inch worms

5 Behind the-neck snatch grip presses

5 Behind the-neck snatch grip presses in a quarter squat

5 Sots presses

Burgener Warm-up

5 Down/Up

5 Scarecrow

5 Muscle Snatch

5 Snatch Drops (1/2)

5 Snatch Drops (full)

Metcon (Weight)

STRENGTH

ON A 15:00 RUNNING CLOCK

Build to a moderate set of…

1 Snatch DL (pausing at mid-thigh)

+

1 Hang Squat Snatch

+

1 Below Knee Squat Snatch

Metcon (AMRAP – Reps)

WORKOUT

EVERY 3:00 x 5 ROUNDS

25 Up-Downs

AMRAP Squat Snatch (115/75)

*Score is your lowest number of squat snatch…