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JULY.6.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab moderate JB & Rope

2 Rounds:

:30 High knees in place

:30 KB single arm DL (Right)

:30 Butt kickers in place

:30 L side DL

—-

2 Rounds:

:30 Mountain climbers

:30 Russian KB swings

—-

1 Min EACH:

-Single Jumps

-slow Goblet squat w/kb

-single jump + every 3 do bigger jump maintaining the rhythm

-slow Good Mornings holding KB

Warm-up (No Measure)

Continued Warm-up & SKILL:

3:00 DOUBLE UNDER practice



Barbells out>

Every :30 for 3 MIN:

2 DL/2 Hang Power Clean/2 jerks (no load)

—-

Every :30 for 5MIN:

1 DL/1HPC/1JERK working up in weight .

Metcon (Time)

FOR TIME

1 Round…

100 Double Unders

16 Deadlifts (155/105)

16 Hang Power Cleans

16 Push Jerk

2 Rounds…

50 Double Unders

8 Deadlifts (155/105)

8 Hang Power Cleans

8 Push Jerk

4 Rounds…

25 Double Unders

4 Deadlifts (155/105)

4 Hang Power Cleans

4 Push Jerk