Power Steering

Charter Oak CrossFit – CrossFit

Weightlifting

1: Back Squat (Use your est 1 RM for %’s )

E3MOM

10 reps @ 69%

8 reps @ 74%

6 reps @ 79%

4 reps @ 84%

2 reps @ 89%

***increase of 2% from last week**record heaviest

***if just jumping into the squat cycle decease by 2 %

CrossFit Metcon

2: Metcon (Time)

3 Rounds for Time

50 Air Squats

20/15 Calorie Row

15 Hang Power Cleans (155/105)

Conditioning

3: Metcon (Time)

Fitness

3RFT

50 Air Squats

20/15 Cal Row

15 Hang Power Cleans (135/95) (115/85) (95/65) or Dumbbells (50/35) (45/35) (35/25)




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