2 Round Chippah

Mar 24th, 2018

Category: CrossFit

2 Round Chippah

Warm-up
In 3 minutes, complete:
25/20 Calorie Row
AMRAP Burpee Lateral Jumps
Rest 1 minute
In 3 minutes, complete:
10 Alt. Step Ups w/ Knee Drive
10 Box Jumps w/ Step Down
AMRAP Burpee Lateral Jumps

WOD
2 Rounds
60/50 Calorie Row
50 Box Jumps
40 Power Snatches (75,55)
30 Burpee Lateral Jumps
20 Overhead Squats (75,55)

Rest 3 Minutes

Level 2- 65,45, 50/40-40-30-20-10
Level 1- 55,35, 50/40-40-30-20-10, 1/2 reps the second round

Extra Work
Mobilize the Posterior Chain – Click for Video

DISCUSSION 4 Comments

  1. Sean Flannery 03/24/2018 at 4:16 pm

    cheers Jason, yes I’m just getting over a week long rip for, as you correctly refer to it as, St. Patrick’s Day/week.

  2. Jason Barrow 03/24/2018 at 3:34 pm

    Flannery, glad to see you’ve recovered from St. Patrick’s Day and are back. Would have liked to beat you on this one though.

    WOD: 27:59 Rx (11:44/13:15)

    Let me point out the ’10 Alt. Step Ups w/ Knee Drive’ was officially in the warmup. For YEARS I was adding a little knee raise into my warmup step-ups and y’all made fun of me every time. Vindicated.

  3. Sean Flannery 03/24/2018 at 3:01 pm

    Strength: Snatch EMOM 18 from during week
    1.Up to 145#/ 2.185#
    WOD: 27:20 Rx (11:42/12:38)

  4. Trevor 03/24/2018 at 2:50 pm

    30:37 Rx