COCF
February 1st, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

CrossFit Metcon

Weightlifting

2: Metcon (AMRAP – Rounds and Reps)

“Water Power”

AMRAP 15:

60 Double Unders (120 Singles)

30/21 Calorie Row

10 Power Snatches (115/80)

1: Power Snatch (EMOM x 12 use your 1RM for % )

3 position Power Snatch complex Hold onto bar

High Hang, Low Hang, Floor

1.) 50%

2.) 55%

3.) 60%

4.) rest

5.) 55%

6.) 60%

7.) 65%

8.) Rest

9.) 60%

10.) 65%

11.) 70%

12.) Rest

***Record your heaviest lift from the floor

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