COCF
August 9th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Power Clean (for the first 5 mins use 50% of your 1 RM )

A) EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)

B) EMOM 5: Heavy Power Clean

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

1 Power Clean (155/105), 30 Double Unders

2 Power Cleans (155/105), 30 Double Unders

3 Power Cleans (155/105), 30 Double Unders

Add (1) Power Clean per round

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