COCF
February 27th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Coach-led_

-Mobility-

-Barbell drills-

Skill

-There’s more to Split Jerks than just splitting-

-Press in split-

-Footwork-

-Jerk Behind the Neck from Split-(feet start in split position)

-BTN Split Jerk-(Feet start in the standard Drive position)-lock out elbows fast)

-Jerk Balance-(Start 1 foot-length back from split position)(Focus vertical trunk, foot/hip forward)

-Jerk From Split-(Feet in Split position)

-Split Jerk-

Weightlifting

Split Jerk (Work up to 1 rep max SJ)

Press in Split (Moderate same weight across-)

Strict Press in Split Jerk Position
-No hyperextending focus on keeping abs/butt tight-

Back Squat (1 x10 @80-85% 1 Rep Max)

***continuing back squat program***

-1 set of 10 unbroken reps-

-1-2 sec at top, control down, fire outta bottom-

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