Olympic Lifting Class

Charter Oak CrossFit – OLY Class

Barbell Warm up

-3 Rds-

5 front squats

5 back squats

5 good mornings

5 strict press

5 push press

5 push jerks

5 more good mornings

Rest as needed

Weightlifting

Deadlift (Work up to heavy set of 3)

**Should be at least 10lbs heavier than last weeks set of 5**

New Weightlifting (5 sets)

1 strict press+1 pushpress+1 pushjerk. Moderate weight across.

Cash-Out

**2 Rds**-

-20 unbroken dolphin kicks-

-10 squat jumps-

-20 sec hollow rock hold-

-5-7 sec superman hold-