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AUG.31.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAPx6

150 m ROW

8 Dislocators

8 PVC OHS (holding on palms not full grip)

8 Ring Rows

8 Straight Leg Sit-ups



Grab Barbells / Coach DEMO

then Coach Call :

7 Snatch Grip DL’s

7 High Pulls

7 High hang MU Snatch

7 Hang Power Snatches

7 OH Squats

7 Hang Sq Snatches



On Own focus on QUALITY:

1 Snatch

2 Hang Power Snatches

1 OHS



Go over Rope Climbs & T2B (choose scaling as needed)

Metcon (Weight)

EMOM x 10 MINUTES

2 Hang Power Snatch + 1 OH Squat
Start a Moderate loafd then start building across the sets. Mechanics and Tech are ESSENTIAL. No misses today.

Metcon (Weight)

EMOM x 15 MINUTES

Min 1 — 2 Rope Climbs or Alt. Single Arm Ring Row 6/6

Min 2 — 10 Hang Squat Snatch (75/55)

Min 3 — 15 T2B or Hanging Knee Raises
*Min 3, GHD Sit-up can be inserted for athletes with exposure. Be mindful of the MB Sit-up tomorrow in Saved By The Barbell