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Double Zero

Charter Oak CrossFit – CrossFit

Weightlifting

1: Front Squat (Use your 1 RM for %)

EMOM x 10

2 BOX Front Squats

MIN 1-2 50%

MIN 3-4 55%

MIN 5-7 60%

MIN8-10 65%

Pause for 1 sec while seated on BOX and fire up from the bottom.

Box is just below parallel

Maintain normal mechanics in the front squat and do not lose the lumbar curve while seated on the box.

Weightlifting

2: Push Press ( 4 sets of 6 reps )

weight stays the same across all 4 sets

**add 2-4% from last time 12/27/19

Conditioning

3: Metcon (AMRAP – Rounds and Reps)

“Double Zero”

AMRAP 15:

21/15 Calorie Row or 15/12 Cals Bike

30 RUSSIAN KBS (70/53)(53/35)

60 Double Unders (90 Singles)
***theses are RUSSIAN KBS bell only comes up to eye level




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