COCF
February 15th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Deadlift (EMOM x 9 Use your 1 RM DL for %’s )

1. 5 @ 60%

2. 3 @ 70%

3. 1 @ 75%

4. 5 @ 70%

5. 3 @ 75%

6. 1 @ 80%

7. 5 @ 75%

8. 3 @ 80%

9. 1 @ 85%

***score is heaviest % lifted**

CrossFit Metcon

2: Metcon (Weight)

“Break Even”

On the Minute x 16 (8 Rounds):

Odd Minutes – 15/12 Calorie Row

Even Minutes – 3 Deadlifts
You choose the weight for the DL. Choose a challenging weight that you can go unbroken for. Score is your Deadlift weight.

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