COCF
August 30th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Clean and Jerk (3 position C & J use yoyr 1 RM for % )

1 Hugh hang Power clean + 1 low Hang Power Clean + 1 Power Clean & Jerk

1.) 2 Complexes @ 50%

2.) 1 Complex @ 55%

3. ) 1 Complex @ 60%

4. 1 Complex @ 65%

5. 1 Complex @ 70%

take an additional 3 sets to build to a heavy or stay across @ 75%

***record heaviest weight **

Conditioning

2: Metcon (AMRAP – Reps)

Drop Dead

4 rounds Of TABATA style at each station.

1. Box Jump overs 24/20

2. DL’s 155/105
You do four rounds at the Box Jump overs then move directly into the DL for 4 rounds then repeat

Leave a Reply