COCF
April 10th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

Barbell drills

Lunges

Skill

**Jerks**

Footwork

BTN split jerk

Split Jerk

Pause split Jerk

Sotts press

Weightlifting

split jerk duo (7 sets. Increasing weight)

1 behind the neck split jerk + 1split jerk

Sotts Press (4×3 working weight across)

Front Squat (Find a heavy set of 3)

Use remaining class time to establish a heavy set of 3. Get up to at least 5 sets, score heaviest set

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