Back Seat

Charter Oak CrossFit – CrossFit


1: Snatch (Use your 1RM for %’s below )

E3mom x 5 sets

3 pos Power Snatch right into 3 Pos Sq Snatch

Rep 1-high hang power snatch (pockets)

Rep 2 Hang Power Snatch (knees)

Rep 3 Power Snatch (floor)

Rep 4 High Hang Sq Snatch

Rep 5 Hang Sq Snatch

Rep 6 Sq Snatch

Set #1 done at 45%

Set #2 done @ 50%

Set #3,4,5, done @ 55%

***if you do not have a 1 rm for the snatch use this time to work up to a Heavy 1RM

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

Back Seat”


40/30 Calorie Row

30 AbMat Sit-ups

20 Dumbbell or KB Box Step-ups to 20″ box

*you choose the DB or KB weight

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