Zagato

Charter Oak CrossFit – CrossFit

Weightlifting

1: Deadlift (Use your 1 RM for the %)

E2MOM

1. 5 @ 35%

2. 4 @ 45%

3. 3 @ 55%

4. 3 @ 65%

for the next 8 mins build to a heavy triple hitting a set E2MOM

**we will be DL most Wednesdays**

CrossFit Metcon

2: Metcon (Time)

Zagato

21-15-9

Deadlifts (135/95)

Push Jerks (135/95)

Barbell Facing Burpees
Scale weight on Push Jerks if needed.

***break up the Push Jerks with short breaks to save your capacity for the burpees.

***use the step up method on the burpees.




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