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Sicko Mode

Charter Oak CrossFit – CrossFit

Weightlifting

1: Clusters complex (E90 sec x 5 )

1 hang cluster + 2 clusters

Use your 1 RM for %
Set 1 @ 50%

Set 2 @ 55%

Set 3 @ 60%

Sets 4-5 @ 65%

Record your heaviest %

***A cluster is a Sq. Clean into a Thruster do not re-bend the knees on the extension.

Conditioning

2: Sicko Mode (Time)

For Time

400 meter Run or 21/15 Cal BIke

21/15 Cal Row

200 meter run 0r 15/12 Cal Bike

15/12 Cal Row

100 meter run or 9 Cal Bike

9 Cal Row

……Directly into :

21 Hang Clusters

Rx: 115/85

Fitness : (95/65) (75/55)
A Hang Cluster = a Hang Sq. Clean into a Thruster




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