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SEPT.26.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAPx5 (steady pace..move well)

3 UP/DOWNS

5 Plate Good Mornings

7 plate G2O

— Grab BArbell–

DeadLift 10-15 Reps coach Call quick review

Then…

7 MIN to find EMOM weight which should be heavier then they plan on using in WOD.

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

Min 1 — Row*

Min 2 — 3 Burpee Over Bar + 5 Deadlift**

*Gradual increase in pace each round

**Loading should be significantly heavier than workout weight for all 5 rounds

Metcon (3 Rounds for reps)

6 SETS @ MAX EFFORT

:30 Max Calorie Row

-Rest 1:00 between sets-

6 SETS @ STEADY EFFORT

(unbroken, no bouncing bar)

:30 Max Deadlifts (185/125) (135/95)

-Rest 1:00 between sets-

6 SETS @ MAX EFFORT

:30 Burpee Over Bar

-Rest 1:00 between sets-