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SEPT.24.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab light/MOD DB

6 AMRAP:(60% effort)

100m Run

6 DB Single Arm Deadlift (R)

6 DB Single Arm HAng Power Clean (right)

6 DB Single Arm front Squat (R)

6 DB Single Arm Strict Press (R)

*second round Left ARM and repeat cycle.

—-Grab Barbell—

coach Call:

5 Deadlifts

5 High Pulls

5 High Hang MU Clean

5 High Hang Power Clean

5 Hang Cleans (above knee)

5 Below Knee Power Cleans

5 Power Clean (mid shin)

—-

Review Complex & Athlete perform on own:

3 High Hang PC

3 Hang PC (above knee)

3 Below Knee PC

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 High Hang Power Clean

3 Above the Knee Power Clean

3 Below the Knee Power Clean

*Clean Complex with emphasis on cycling. Goal is to stay light/moderate and focus on bar path and breathing.

Metcon (Time)

3 ROUNDS FOR TIME

Run 400m

10 Power Clean (155/105) (115/75)

25 Push-ups

(15 Min Hard Cap)