COCF
November 30th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

**Coach-led**

-OHS-

-Squat therapy-

-Mobility-wrists/hips/ankles-

Skill

-Footwork-

-OHS-

-Pause OHS-

-Pressing Snatch Balance-

-Heaving Snatch Balance-

-Snatch Balance-

-PJ/SJ-

Weightlifting

***Class split into 2 groups, half will be doing the OHS from racks, and half will be working in jerk boxes***

Snatch Balance +OHS (6 sets-increase each set)

1 Snatch Balance +1 Pause OHS + 1 OHS
***Pause OHS should hold in bottom for 2 sec***

Push Press + Push Jerk + Split Jerk (4 sets-increase each set-)

Push Press + Push Jerk + Split Jerk
**Jerk Boxes**

Cash-Out

-25 Tricep pulldowns with band-

-25 dolphin kicks-

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