COCF
May 22nd, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

Run by coach

-1/2 Tabata row: 20 sec work, 10 sec rest x 4 rounds-

-20 alternating leg lunges-10 each leg-

With barbell (2Rds)

-5 strict press-

-10 pushpress-

-10 Front Squats-

-Rest 1 minute add some weight/Repeat-

Weightlifting

1: Bench Press (4×3)

-Build each set get to a moderate heavy set but not a max, should be challenging- record last heaviest set as 1×3

2: Squat Curtis P (Build to a heavy set, get heavy!)

1 Squat Clean + 1 lunge each leg + 1 Push Press
**Limiting factor will be push-press, remember to use the leg drive in that pushpress, rest at least 2 minutes b/t heavier sets**

Cash-Out

***If time prevails***

– 2rds-

-25 Abmat situps-

-26 Flutter kicks (13 each leg)-

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