OCT.12.18 CF
Crossfit Chowchilla – CrossFit
Warm-up (No Measure)
Partner WU : As a Team Accumulate 60 or 40 Cals on Bike based on make up of teams. Partner not working will rest in Hollow Pos. Alternate every 10 CAls. *Should on take team Max 4min!
—Grab BArbells—
2 Rds:
8 Snatch grip DL to High Hang Pos.
8 High Hang High Pulls
8 Snatch Grip Push presses
— Coach Hang pos. work—
2 Rds:
8 High Hang Power Snatches
8 High Hang Pulls
8 High Hang power Snatches
—-
K2E WU/Scaling (coach see Ncfit)
Metcon (Weight)
STRENGTH
EMOM x 12 MINUTES
Min 1-4 – 5 Hang Power Snatch
Min 5-8 – 3 Hang Power Snatch
Min 9-12 – 1 Hang Power Snatch
*Add weight every 4:00
Metcon (Time)
4 ROUNDS FOR TIME
30 Alternating Lunges
25 Push-ups
15 Knee 2 Elbow
2018 10 11