COCF
March 6th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

Warm up appropriately for

-Backsquat-

-Press-

-Deadlift-

Skill

*Skill*

Backsquat

Press

Deadlift

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Back Squat (2 sets of 5@85%)

Take 85% of your 1 rep max backsquat from

The total crossfit above and do 2 unbroken sets of 5 reps, rest 2 minutes in between sets. Focus*** Control down, catch bottom bounce/speed outta bottom, 2 sec at top, repeat…. Good luck!!!

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