Blog Search

4.24.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP X 5 MINUTES

2 Burpees

4 Slam Balls or Ring Rows

6 Air Squats*

*Change to Jumping Air Squats 2:30 into AMRAP.*

PVC

8 Down/Up

8 Scarecrow

8 Muscle Snatch

8 Overhead Squats

5 Snatch Drops (1/2)

5 Snatch Drops (full)

5 Hang Power Snatch

BARBELL

4/2 Hang Muscle Snatch

4/2 Above the Knee Power Snatch

8 Behind the Neck Push Press

8 Overhead Squats

4/2 Above the Knee Squat Snatch

4/2 Below the Knee Squat Snatch

5/5 Snatches

Power Snatch 1RM

Metcon (Time)

WORKOUT

FOR TIME

10,9,8,7…1

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

*5 Strict Pull-ups then 50m Shuttle Run

after full set

15:00 Hard Cap