COCF
June 19th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

Weightlifting

1: Snatch (EMOM x 9 Power Snatch + OHS + Squat Snatch )

Using your 1 RM Snatch for % # 1 – 50%

#2 – 55%

#3 – 60%

#4 – 50%

#5- 55%

#6 – 60%

#7 – 50%

#8 – 55%

#9- 60%

on every minute complete each movement you can drop from the top to execute the final sq snatch. This is not about speed but form and technique. This should take you 30- 40 sec to complete each round, no misses.

(record your 60% weight)

Weightlifting

2: Snatch (use your 1 rm Snatch for %)

E90sec (score your 90%)

3 pausing (2 sec) snatch deadlifts

1. @ 75%

2. @ 80%

3. @ 85%

4. @ 90%

The pause will take place just below the knee then stand tall after 2 second pause.

-Points of preformance-

1. rock solid midline

2. Vertical Shins

3. weight mid foot heel (push big toe into floor)

Weightlifting

3: Back Squat (Establish a Heavy set of 15 Back Squat)

We will test this 15 rep a total of 3x over this new cycle. Start conservitie today and challange yourself but not go to failure.

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