COCF
October 12th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Coachled-

-Goblet Squat Therapy-

Barbell Warm up

Weightlifting

“The squat clean is a hugely important exercise for building full body strength, health and fitness. In comparison to the power clean, the squat clean requires faster hip and elbow turnover as well as placing a higher demand on speed, footwork, and hip mobility.”

-Footwork-

-Muscle Clean-

-Clean Drop-

-Catching bottom bounce-

-Tall Clean-

-Hang Clean-

-Clean-

Skill

Set up heavy barbell in racks at bottom position of Squat clean catch-

-Stability holds x3-

Weightlifting

Clean Deadlift – Hang Squat Clean – Squat Clean (Adding 1 Front squat at the end)

Cash-Out

If time allows:

20 second hollow rock holds

Rest 20 seconds

20 second superman holds

X2

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