COCF
October 5th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Coach led-

-squat therapy-

-wrist/hip/ankle Mobility-

-Barbell Work-

Skill

Power snatch/Clean

-Footowork-

-recieving the bar lower with heavier weight-

-knees/hips/chest all rise at same time-

Weightlifting

Power Snatch (5×3 from boxes increasing)

Power Snatch (1-1-1-1-1)

Use last heaviest set from boxes build to a heavy single

Power Clean (5×3 from boxes increasing)

Power Clean (1-1-1-1-1 )

Use last heaviest set from boxes build to a heavy single

Cash-Out

Moderate weight

2 sets of 10 strictpress

Rest 1.5 minute

Try to do all 10 unbroken

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