COCF
February 1st, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

**Coach-led**

Skill

-Deadlift-

-Split Jerk-

Weightlifting

Deadlift (Work up to a moderate to heavy 3RM)

Split Jerk (Work up to 1RM)

Backsquats (1×10@70-75% of 1 RM BS)

**5-10lbs heavier than last week**

-Focus is speed, control down, fire outta bottom, 1 sec rest at top-

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