Charter Oak CrossFit – OLY Class
Split Jerk Footwork
Firing outta bottom
Pause front squat
Split Jerk recovery/pause
Thruster Split Jerk (7 sets increasing weight record heaviest set )
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.
Paused Front Squat (5×3 moderate to heavy weight)
Pause in rock bottom for 3 seconds, then fire outta bottom, use bottom bounce
Fun with ABS!!!
– everyone will start on stomach on one end of gym-
-3 second hold superman then roll onto back and do 3 second hollow rock hold-
goal is to not let hands or feet touch the mats
Will be done as a group on coaches counts!