Barbella

Charter Oak CrossFit – CrossFit

Weightlifting

1: Snatch (Use your 1 RM for % )

Squat Snatch EMOM x 15

1. 3 @ 35%

2. 3 @ 40%

3. 3 @ 45%

4. 2 @ 50 %

5. 2 @ 55%

6. 2 @ 60%

7. 1 @ 65%

8. 1 @ 70%

9. 1 @ 75%

10. 1 @ 80%

11-15. 1 @ 75%

for sets 11- 15 no more than 2 misses.

***record your heaviest weight**

Weightlifting

2: Clean and Jerk (Use your 1 RM for % )

Part 1

EMOM X 6

1. 3 @ 50%

2. 2 @ 60%

3. 1 @ 65%

4. 1 @ 70%

5. 1@ 75%

6 1 @ 80%

-Part 2-

take the next 9 minutes to take an additional 5 reps to find a heavy single C & J

***record heaviest lift***




Leave a Reply

Your email address will not be published. Required fields are marked *