COCF
January 25th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Barbell Warm up

Skill

-Pressing Snatch Balance-

-Drop Snatch-

-Heaving Snatch Balance-

-Snatch Balance-

-Bench Press-

Weightlifting

Snatch Balance (6×3 increase each set)

Bench Press (5×4 Build to moderate weight across)

Sotts Press (4×3 (increase each set))

**can either be front rack with clean grip or back rack with snatch grip, athlete chooses**

-Record heaviest set-

Cash-Out

**If time prevails**

2 rounds of 10

-GHD situps-

Round 1 to parallel

Round 2 full range

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