COCF
December 21st, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Barbell Warm up

Goblet Squats

OHS

OH walking lunges

OHS Pause in bottom

Skill

Snatch Footwork

Pressing snatch balance

Heaving snatch balance

Snatch balance

BTN split jerks/BTN PP

Weightlifting

Behind The Neck Jerk (5×3. Moderate to heavy load)

BTN PP + BTN SJ + Snatch Balance +OHS (5-7 sets)

From Rack- 1 Behind the neck PP + 1 BTN Split Jerk + 1 Snatch Balance + 1 OHS (2 sec pause in bottom, 2 sec pause at top) Add weight each set

Overhead Squat (Build to 1 rep max OHS)

-Use last heaviest weight from complex and build from there-

Cash-Out

25 dumbell pushup into a row

25 dolphin kicks

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