COCF
December 12th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Coach-led-

-Barbell warmup-

Skill

-Snatch Pulls-

-Power Snatch-

-Snatch-

-Clean Pulls-

-Power Clean-

-Clean-

Weightlifting

Snatch trio (4-5 sets start with bar build to moderate weight)

From black boxes

1 Snatch pull+1 power snatch+ 1 Snatch
**Focus is speed under bar with moderate weight**.

Clean Trio (4-5 sets start with bar build to moderate weight)

From black boxes

1 clean pull+1 power clean+1 clean
***Focus is SPEED under bar with moderate weight***

Metcon

Bear Complex (3 sets x5 (build) 25 reps per set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
1 set = 1PC+1FS+1PP+1BS+1PP x5

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