COCF
December 6th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Power Snatch (Use your 1rm for % )

EMOM x 7

1. 3 @ 50%

2. 2 @ 60%

3. 1 @ 70%

4. -Rest-

5. 3 @ 50%

6. 2 @ 60%

7. 1 @ 70%

-Then-

7 mins to work up to a Heavy Power Snatch***Score is the Heavy Power Snatch

CrossFit Metcon

2: Metcon (Time)

“Humpty Dumpty”

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

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