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FEB.1.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 4

20 Jumping Jacks (clap overhead and behind back)

:20 Dual KB Hollow Flutter Kicks

5 Dual KB Deadlift

5 Dual KB Hang Clean

*Light-Moderate weight KB

Grab out a barbell… perform a tabata with an empty barbell :

1. Clean Deadlift

2. Elbow Punches

3. and 4. Muscle Clean and Press

5. and 6. Power Clean and Push Press

7. and 8. Power Clean and Jerk

After the tabata, review barbell cycling for the clean and jerk.

Metcon (Weight)

STRENGTH

On a 12:00 Running Clock…

Build to a moderate-heavy set of

3 Power Clean & Jerk

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mobility

COOL DOWN

5:00 Foam Rolling

Lats and T-Spine