COCF
June 26th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Hang Squat Snatch (use 1 RM snatch for % )

E30sec= 2 sec pause with the bar high on the thigh.

1. 3 @ 40%

2. 3 @ 50%

3. 3 @ 60%

4. 3 @ 60%

5. 3 @ 60%

***think speed after the pause and no misses. Record your 60%.

Weightlifting

2: Back Squat (use 1 rm Back Squat for % )

Wave 1

5 back squats of each %

60/65/70%

Wave 2

4 back sqauts of each %

65/70/75%

Wave 3

3 back sqauts of each %

70/75/80%

(record your highest %)

***rest 3 mins between waves

CrossFit Metcon

3: Metcon (Time)

4 RFT

10 sand bag reverse lunges

10 sandbag power cleans

20 lateral hops over the bag ( 1 hop = 1 rep)

200 meter Row
Choose a challenging sandbag weight!

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