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JULY.12.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 AMRAP w/ KB

5 KB deadlift

3 American Swings

2 Burpee

——

swap KB for Barbell

——

2 Rounds:

5 Good Mornings

5 Elbow punches per side

5 BAck Squats



2 Rounds

5 Snatch Grip DL

5 Hang power snatch

5 BN Push Press

—-

2 Rounds:

5 HANg Power Clean

5 Strict Press

5 Push Jerk

—–

SNATCH WORK…

Snatch 2 RM

Find 2 RM in 4 Sets
STRENGTH

10:00 Running Clock

Build to Heavy 2 Power Snatch

-Rest 2:00-

Power Clean & Jerk 2RM (1×2)

10:00 Running Clock

Build to Heavy 2 Power Clean & Jerk

Metcon (Time)

FOR TIME

“Gracibel”

15 Clean and Jerks (135/95)

15 Snatches (135/95)
(8:00 Hard Cap)