Author: Heidi Trafton

Shut Down

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Shut Down (Time) “Shut Down” On the 4:00 x 6 Rounds: 12 Dumbbell Snatches (50/35) (35/25) 12 Burpees Over Dumbbell 12 x 10 Meter Shuttles

Bird Box

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) “Bird Box” Teams of 3 (30:00 Time Cap) For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (115/80) 15 Rope Climbs 50 Power Snatches (115/80) 75 Box Jump Overs (24/20) 100/70 Calorie Row 1: Metcon (Time) “Bird Box” Teams of 3…

TGIF

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) AMRAP 18: 9 Burpee Box Jump overs (24/20) 15 Alt. Dumbell Snatches (50/35) (35/25) 21 K2E or Knee Raises 27/21 Cal Row

Happy Valentines Day

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) “Over Easy” For Time: 50/35 Calorie Row Directly Into… 3 Rounds: 21 Chest to Bar Pull-ups 15 Overhead Squats (115/80) 9 Power Clean and Jerks (115/80) Conditioning 2: Metcon (Time) FITNESS “Over Easy” For Time: 50/35 Calorie Row Directly Into… 3 Rounds: 21 Pull-ups 15…

Snatch Mesocycle- Week 2

Charter Oak CrossFit – OLY Class Movement Prep Flow 1 and 2 Row x 500m IsYsTsUs x 5/letter Barbell Warm up Hang Snatch High Pull + Hang Power Snatch + OHS 3+(3+3+3) *barbell/light weight *reinforce slight chin tuck in OHS 1: Snatch High Pull + Hang Snatch + OHS (70% 4x(1+1+1)) *% from 1RM full…

After Party

Charter Oak CrossFit – CrossFit Weightlifting 1: Back Squat (tempo back squats 7 sec down 3 sec pause ) 10 min max increase weight as you go Conditioning 2: After Party (Time) After Party” 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) (35/25) After Each Round: 30 Double Unders or 60 singles

Life Jacket

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (3 Rounds for reps) “Life Jacket” AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15…

Sunday Funday

Charter Oak CrossFit – Open Gym CrossFit Metcon CrossFit Games Open 15.3 Masters to 54 years Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*