COCF
August 22nd, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

Coach-led

Squat Therapy

Mobility

Barbell work

Lunges

Skill

Split Jerk Footwork

Firing outta bottom

Pause front squat

Split Jerk recovery/pause

Weightlifting

Thruster Split Jerk (7 sets increasing weight record heaviest set )

Description

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

Cash-Out

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-

Repeat

goal is to not let hands or feet touch the mats

Will be done as a group on coaches counts!

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