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Bars & Stars

Charter Oak CrossFit – CrossFit

Weightlifting

1: Overhead Squat (10 mis to work to a Hevy double OHS )

CrossFit Metcon

2: Metcon (Weight)

E2MOM x 7

4 T2B

2/1 Bar Muscle Ups

1 Hang Power Snatch

1 OHS

1 Hng Sq Santch
Use your 1 rm Snatch for each set of %’ s

set 1 @ 60 %

set 2 @64%

set 3 @68%

set 4 @ 72%

set 5 @76%

set 6 @ 80%

set 7 @ 84%

Rest is built into time record your heaviest % for the score

2: Metcon (Weight)

E2MOM x 7

4 T2B

2/1 Bar Muscle Ups

1 Hang Power Snatch

1 OHS

1 Hng Sq Santch
Use your 1 rm Snatch for each set of %’ s

set 1 @ 60 %

set 2 @64%

set 3 @68%

set 4 @ 72%

set 5 @76%

set 6 @ 80%

set 7 @ 84%

Rest is built into time record your heaviest % for the score




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