Olympic Lifting Class

Charter Oak CrossFit – OLY Class

Warm-up

-Coachled-

-Footwork-

-Squat therapy-

-Mobility-

Barbell Warm up

Burgener Warmup

Skill

Snatch

Footwork

Arm lockout

Ground to launch

Launch to extension

High hand snatch

Hang snatch

Snatch

Weightlifting

Snatch trio

1 hang power snatch + 1 hang snatch + 1 OHS

Snatch (Build to heavy 1 rep max)

***Using last heaviest weight from snatch trio as your starting weight to build to a max***

Cash-Out

Bent Over Row (5 sets of 4 (increasing) record heaviest set )




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