December 28th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Barbell Warm up


-sotts press-

-Thruster Split Jerk-

-Squat Jerk-


Squat Jerk (5×2)

Work up to medium weight. Focus is technique

Thruster Split Jerk (5-7 sets increase weight)


perform squat clean or clean/front squat; go thru a squat, then without stopping, get bar overhead immediately into a split jerk, then correct split jerk recovery and hold for 2 seconds to show control before dropping bar.

Front-Rack Sotts Press (4×3 same med weight across)

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