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OCT.9.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab Jump Rope, PVC & Light/Mod DB

7 AMRAP (60% effort at 3 Min Mark):

30 Single Unders/ 30 DU’s or DU Attempts

10 PVC Dislocators

10 PVC Sots Press

10 SA DB Push Press (w/:02 sec pause at top)

10 Hollow Rocks

—–

Grab Barbells

7 Reps each on Coach Call (see ncfit)

Push Press

Push Jerks

Dip+JUmp w/o the BB

Dip+Jump punching Arms OH

w/ BB, Dip and Hold

W/ BB split Jerk

Split Jerk (hold landing pos until coach calls recover)

Metcon (Weight)

STRENGTH

SPLIT JERK

5-4-3-3-3

*Goal of this session is to get comfortable in proper split landing position / recover

Metcon (Time)

7 ROUNDS FOR TIME

40 Double Unders

10 Shoulder to OH (115/85) | (95/65)