COCF
February 6th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Coach-led-

-Goblet Squats-

-Bumper Squats-

-Barbell drills-

-Front rack mobility-

Skill

-Seated box jumps-

-Squat clean-

-Catching bottom bounce-

-Split Jerk-

Weightlifting

Squat Clean and Jerk (20 minutes to get a new 1 rep max)

Strength

Strict Press (1 set of 10 ( moderate weight))

Record last heaviest set in wodify
-Focus is abs/legs/butt tight-

-No hyperextending back-

-No rest in front rack position instead use the momentum to go right back up-

Back Squat ((Week 4). 1 set of 20 @60-65% of 1 RM BS)

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