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JULY.27.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 Rounds Each w/ Partner ( P1 does work/ P2 does dynamic stretching)

30 Jumping Jacks

15 Air Squats

5 Up-Downs

*partner rests in some stretches (pigeon, groin, flag pole w/PVC)

—-

3 RDS (w/ mod band & PVC)

P1: 10 Banded Good Mornings + 50′ lateral squat walk

P2: 10 Pass-throughs w/ lunge + 10 snatch Grip presses Behind the Neck + 10 OHS

—-

2 RDS:

P1: 5 PVC High Hang Muscle Snatches + 5 PVC Tall Snatches

P2: Prone Snow Angels

—-

GRAB Barbell & Snatch Work on coach call

Metcon (Weight)

STRENGTH:

EMOM x 10 MINUTES

1 High Hang Power Snatch

+

1 Above the Knee Power Snatch

+

1 OH Squat

Metcon (Weight)

E3MOM x 15 MINUTES (5 rounds total)

10 Power Snatch (95/65)

10 OH Squat

200m Run