COCF
July 25th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Run or row 400m-

-Goblet squats-

-Barbell warmups for clean/snatch/jerks/benchpress-

Skill

***Around the World Lifting Stations***

-Station 1 (from the hang in boxes)-Clean Pull, power clean, squat clean, front squat-

-Station 2 (from the hang in boxes)-Snatch Pull, Power snatch, squat snatch, OHS-

-Station 3 (From Racks)-Pause Split Jerk, Split Jerk-

-Station 4 Bench press-

Hang Clean Fun (5-7 sets increasing weight each set)

1 Clean Pull+1 Power Clean+1 Squat Clean+1 FS

Record heaviest set in wodify as 1×1

Hang Snatch Fun (5-7 sets increasing weight each set)

1 Snatch Pull+1 Power Snatch+1 Squat Snatch+ 1 OHS- record heaviest set in wodify as 1×1

Pause split jerk + split jerk (From Racks-5-7 sets increasing weight each set)

Pause 2 seconds in dip, then split jerk +1 split jerk

Bench Press (5 sets of 5 (same moderate weight across))

Cash-Out

***If Time Allows***

-2 Rounds-

-25 flutter kicks, hands under lower back for support, try to go unbroken, tight abs, pointed toes, legs close-

-25 banded tricep pull downs in rig-

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