COCF
January 16th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Barbell Warm up

Mobility

Overhead Squat mobility

Fun with Split Jerks

Weightlifting

Overhead Squat (Build to a max 3)

split jerk duo (Build to a heavy set)

1 behind the neck split jerk + 1split jerk

Back Squat (1 set of 20. Moderate weight)

Pick a lighter to medium weight focus is to go unbroken for 20 reps. **Control down, fire outta bottom, 1 quick breath at top and repeat**.

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