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Hustle and Muscle

Charter Oak CrossFit – CrossFit

1: Squat Clean (65% 8 x 1)

EMOM x 8

*1 rep completed on the minute for 8mins

*65% of your 1RM

*light for technique/deload

2: Metcon (4 Rounds for reps)

16min EMOM:

1. 12/9 Cal Row

2. 8 Power Cleans (135/95)

3. 10 Burpee over bar

4. 2-3 Bar Mus *rep range determined by feel/technique

*MU mods: jumping bar Mu, or 4-6 c2b, pull ups or ring rows

*Power cleans- scale to weight allowing unbroken cycling each set

GOAL:

*practice of barbell cycling and muscle up/c2b/pullup skill under fatigue

*challenging but repeatable pacing throughout, RPE 6-7




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