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4.10.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

EMOM x 6

Min 1: 5 Up-Downs + MAX Air Squats

Min 2: 5-7 Push-ups + MAX Ring Rows

5/3 High Hang Muscle Cleans

5/3 Strict Press

5/3 Above Hang Power Cleans

4/2 Below the Knee Power Clean

4/2 Push Press

3/2 Below the Knee Power Clean

3/2 Push Jerk

3/2 Power Clean

3/2 Thrusters

Metcon (Weight)

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 20-30% heavier than workout weight

California Love – NC Benchmark (Time)

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees

after the 30th rep.