COCF
February 5th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (Use 66% of your 1 RM FRONT SQUAT FOR BOTH )

EMOM x 12

Odd: 3 F/S

Even: 6 Back squat

**Score your F/S only

Weightlifting

2: Hang Power Clean (EMOM x 6 ( done for position and technique) )

Complete this complex EMOM

High Hang, Mid Hang, Low Hang. (record your 65%)

1.) @ 50 %

2.) @ 55%

3. )@ 60%

4.) @ 65%

5.) @ 65%

6.) @ 65%

High hang is done from the pockets.

Mid Hang is done at mid thigh.

Low hang is done just above the knees.

CrossFit Metcon

3: Metcon (Time)

“Hangover”

3 Rounds:

15 Hang Power Cleans (115/80) (95/65)

15 Lateral Barbell Burpees

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