COCF
October 24th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Coach-led-

-ARE Squats (aggravated, regular, exaggerated) No shoes!

-Squat Therapy

-Wrist mobility-

Skill

-OHS-

-Drop Snatch

-Heaving Snatch Balance-

-Snatch Balance-

-OH walking lunge-

-Pause OHS-

Weightlifting

Paused Overhead Squat + OHS (6-7 sets increasing )

1 OHS with 3 sec pause in bottom + 2 OHS

Snatch Balance (5 sets-same moderate weight)

Cash-Out

With a Partner!!

-2 Rds-

-40 banded face pulls while partner holds weighted plank, then switch-

-25 wall ball heaves over box-

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