FEB.1.19 CF
Crossfit Chowchilla – CrossFit
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
2019 01 31