Olympic Lifing Class

Charter Oak CrossFit – OLY Class

Warm-up

-Squat therapy-

-Lunges-

-Presses-

Skill

*Jerks Jerks and more Jerks*

-Footwork-

-Vertical dips on wall-

-Arm/elbow lockout-

-Push Jerk vs Power Jerk-

-Split Jerk-

-Correct recovery-

-Squat Jerk-

Weightlifting

Push Press + Push Jerk + Split Jerk (7 sets increasing weight each set)

Push Press + Push Jerk + Split Jerk

Split Jerk ( 1 rep max)

-Start with last heaviest weight from jerk trio complex, build to a max split jerk from there-

Back Squat (5×3 )

**Try to get to 90% of 1 rep max BS**

Cash-Out

*With a partner-2 Rounds*

-30 banded face pulls-

-Partner holds weighted plank during-

-Switch-




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