COCF
June 3rd, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

**Coach-led**

-Squat Therapy (goblet squats)-

-Front rack/shoulder/ankle mobility-

-Bar Drills-

-Jump Drills-

Skill

-Around the world skills-

-Clean-

-Snatch-

-Jerks-

Weightlifting

Jerk Complex 3 rep PP/ 2 Rep PJ /1 Rep SJ

3 rep PP/ 2 Rep PJ /1 Rep SJ

Snatch from boxes (5 sets-increase weight each set)

From boxes set at hang position for snatch (above knee)

3RM Squat Snatch from hang

Clean from boxes (5×3)

5 sets of 3 squat cleans from box set-up at mid hang position. Build each set, get heavy if form is good

Cash-Out

**2 Rounds**

-10 weighted good mornings-

-10 V-ups-

Leave a Reply