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OCT.5.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

PArtner Warm-up (team of 2)

1 Rounds (P2 is timer, P1 moves on bike until P2 Finishes)

P1 : Bike (ez-mod pace)

P2 works through 2 sets Each 🙁 3 Burpees between sets of 10)

10 PVC dislocato

10 PVC OH squat (active OH pos.)

10 Behind the neck press from btm of Squat

10 PVC snatch Balances

10 lunges (5 ea)

—Grab Barbell—

coach call:

7 Snatch Grip DL

7 Hang PS

7 PS

7 OH squats

7 OH Squats w/ :03 tempo coach count

***Partner up on RIG and Coach review on how to get bar out & overhead safely. use empty bar***

Metcon (Weight)

STRENGTH

OVERHEAD SQUAT

5 x 3 (31X1)
5 sets of 3 reps. TEMPO: is :03 sec decent, :01 hold at btm , X quick up , :01 hold at top)

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES

10/10 Alt. Lunges

10 OH Squats (95/65) (75/55)

10 Toes to Bar

*Lunges are no load, step-forward