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Power Play

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

Piston Squat to Bench or Box x 5 per leg

Band Pull Aparts x 12 reps

Bar kip swings x 10-20 secs

1: Back Squat (2 sets x 1-2 reps *~90-95% or RPE 9)

*RPE 9 (1 in reserve with good posture and speed)

*Not maximal effort but just testing out a heavy weight for this week to further max in coming weeks.

*warm up sets before superset starts, rest 30secs -1 min between warm ups

Bar x 5

55% x 5

65% x 3

75% x 2

85% x 1

rest 1:30-2mins between sets

1: Kipping Pullups (2 x AMRAP with 2 reps in reserve)

*If still working on strength for a strict pull up then complete Strict Pull work with 1 variation: Eccentric Pull ups or Pull up with foot on box
*goal is 4-6 reps, choose variation in which you can be in that rep range

*scale as needed such as Kipping Pull up drill with box

*Rest 1:30m between sets

3.: Metcon (4 Rounds for time)

E2MOM x 4 sets

15/10 Cal Row

25 Double Under or 40 singles

5 Hang Power Clean (95/65#)

*Goal is to complete each interval as fast as able and rest the remaining time until the next 2min cycle

Cooldown

Cooldown: 1 set

Foot Drills

Foam roll any stiff or tight areas




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