Blog Search

OCT.19.18 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP x 10 MINUTES

10 Single Arm Deadlift each arm (moderate/heavy suitcase hold)

10 Cossack Squats

5 Inchworms

20 Alt. Leg V-ups



Barbells come out and everyone will go through the following…

10 Shoulder Press

10 Push Press

10 Pause Deadlift (Pause Above Knee, Below Knee, Mid-Shin)

*Shoulder Press and Push Press should be done 5 reps on your call, 5 reps on their own*

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS

5 Push Press

5 Deadlifts

5 Box Jumps

*Set 1 – Warm-up weight/ low box

Set 2 – Workout weight/ workout height box

Set 3 – Heavier than workout weight/ higher box

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″