Blog Search

FEB.6.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

(perform the following movements in line drills)

High Knees

Butt Kickers

Karaokes

Single Leg Hops Forward

Single Leg Hops Backward

Bunny Hops

Burpee Broad Jumps

——————–

DOUBLE UNDER WARM-UP:

{:20 WORK / :20 REST}

*Single Unders

*Backward Singles

*:10 Right Leg / :10 Left Leg singles

*Alternating Legs Singles

*2 Singles + 1 DU

*1 Single + 1 DU

*DU’s

Warm-up (No Measure)

Snatch Warm-up progression:

5 High Hang Snatch High Pulls

5 High Hang Muscle Snatch

5 Above Knee Muscle Snatch

5 Above Knee Power Snatch

5 Below Knee (mid shin) Power Snatch

Snatch (Customx5)

STRENGTH & SKILL

12:00 RUNNING CLOCK

Build to Moderate-Heavy Set of 5 Power Snatch

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Power Snatch (95/65)|(65/45)

*After every set perform 20 double unders
PS Reps =Score

Metcon (No Measure)

FINISHER

3 SETS

20 L. Leg Hip Thrusts

20 R. Leg Hip Thrusts

1:00 Static Hold Glute Bridge

-Rest as needed b/t sets-