COCF
June 7th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Barbell Warm up

Skill

Strict press

Split jerk footwork

BTN split Jerk

Split jerk

Pause split jerk

Hang snatch

Weightlifting

Snatch Pull + Snatch (5 sets add weight each set)

1 Snatch pull + 1 Snatch
From the boxes

Behind The Neck Jerk (6 sets)

Moderate weight across, Focus is on form being pristine

Cash-Out

With a partner: 2 rounds:

30 Banded tricep pulldowns

Weighted planks

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