COCF
May 17th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

**3 Rounds with barbell**

-10 front squats (first 5 hold in bottom position for 3 seconds)-

-5 strict press-

-10 pushpress-

-5 pushups-

-10 goblet squats with light Kettlebell)

Weightlifting

Front Squat (Work up to 1 RM front squat)

15 minutes to establish a new 1 RM Front squat

Press in Split (4×5 (moderate same weight across))

Strict Press in Split Jerk Position
***FOCUS***

-Back leg soft-

-Solid Split Jerk Position-

-Tight core, squeeze Butt-

-Don’t rest bar on shoulders, use momentum to go right back up to next rep-

-No hyperextending backwards-

Bent Over Row (5×3 (build up to challenging heavy set of 3) )

-score in wodify your last heaviest set as 1×3-

Cash-Out

**IF TIME**

-With 15lb barbell-

-10 jumping squats with bar racked in back squat position (hold bar tight to back rack, jump only needs to be few inches-

-10 Good mornings, hold in hinged position for 3 seconds-

-10 jumping squats again-

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