COCF
July 17th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Metcon (Weight)

EMOM x 12

Snatch waves use your 1 RM for snatch for the %

Powe Snatch + OHS + Sq Snatch

1. @ 55%

2. @ 60%

3. @ 65%

(4 cycles)
This is a technique drill stay steady and tight. record your 65% in Wodify

2: Metcon (AMRAP – Rounds and Reps)

4 RFT

21 WB 20/14

18 Cal Row

15 Box Jumps 24/20

12 DB Alt. snatxches 50/35
Put in as Time not Rounds And Reps

CrossFit Metcon

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