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JAN.31.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 6:00

15 Jumping Jacks

10 Groiners

10 Arm Circles (Front/Back)

10 PVC OH Squats (Holding PVC on Palms)

5 Broad Jumps

… grab barbells and go over the full progression before starting the extended warm-up. (See notes)

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS

1 Snatch Deadlift

2 Hang Power Snatch + 1 OHS

1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics. Add PVC dislocators after each set.

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 — 7 Hang Squat Snatch (athlete choice on loading)*

MIN 2 — 25 Sit-ups

MIN 3 — 15/12 Cal Row
*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.