COCF
February 13th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Barbell Warm up

Skill

Snatch

Bent over barbell row

Weightlifting

Snatch (Work up to 1RM full snatch)

20 minutes to get to 1 RM

Bent Over Row (4 sets of 5 same weight across)

Back Squat (1×15 75% of 1 RM)

Unbroken

Controlled down

Fire outta bottom

2 sec at top for 1 breath

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