Hands Down

Charter Oak CrossFit – CrossFit

Open notes to see suggetions for warm up and mobility

Weightlifting

1: Squat Snatch (use your 1 RM for % )

EMOM x 15 Snatch Waves

(1 rep at each %)

Wave #1

1 @ 60%

2 @ 65%

3 @ 70%

Wave#2

1 @ 65%

2 @ 70%

3 @ 75%

Wave #3

1 @ 70%

2 @ 75%

3 @ 80%

Use the remaining 6 minutes to find a heavy single

CrossFit Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Hands Down”

AMRAP 12:

30 Double Unders

10 Dumbbell Power Cleans

30 Double Unders

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges

30 Double Unders

10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)

CrossFit Metcon

3: Metcon (AMRAP – Rounds and Reps)

FITNESS

“Hands Down”

AMRAP 12:

60 Single Unders

10 Dumbbell Power Cleans

60 Single Unders

10 Dumbbell Hang Squat Cleans

60 Single Unders

10 Dumbbell Push Presses

60 Single Unders

10 Dumbbell Reverse Lunges

60 Single Unders

10 Dumbbell Thrusters

Dumbbells: (35’s/25’s)




Leave a Reply

Your email address will not be published. Required fields are marked *