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JUNE.14.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 AMRAP (4 min /4 min switching mvmnts)

150m ROW

15 Lunges w/ Dislocator->Alt groiners

10 OH Squat->Snatch Balance

5 Snatch Grip Sots Press -> Jumping Good Morn.

—–GRAB BARBELL—-

1 Set:

8 Back Rack Snatch Grip Pushes

8 Hang Snatch High Pulls

8 Hang Muscle Snatches

8 Hang Power Snatch

–ADD warm-up pair of plates to bar–

Coach Command Snatches

Metcon (No Measure)

STRENGTH:

EMOM x 10 MINUTES

3 TNG Power Snatch

(Goal is to focus on cycling…not for load)

Metcon (Time)

FOR TIME

2 Rounds…

10 Power Snatch (175/125)

12 Burpee Over Bar

2 Rounds…

10 Power Snatch (115/75)

12 Burpee Over Bar