COCF
May 8th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

**Coach-led**

-lunges-

-barbell drills-

Skill

**Split Jerk**

-Footwork-

-Press in Split-

-Drop Split-

-Recovery-

Weightlifting

Split Jerk (20 min to get 1 RM Split Jerk)

1 & 1/4 Front Squat (4×3@70% of 1 RM FS)

Cash-Out

**2 Rounds** (with a partner)

-30 tricep banded pull downs-

-Partner holds weighted plank-

-25 dolphin kicks unbroken-

-Switch/repeat-

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