COCF
June 14th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Barbell Warm up

Skill

Split jerk skills

OHS walking lunges

Weightlifting

Pause split jerk + split jerk (Work up to a heavy set!)

Pause 2 seconds in dip, then split jerk +1 split jerk

Split strict press (Medium weight across. Should be challenging!)

Strict press from the bottom of split jerk position.

Split strict press (Medium weight across. Should be challenging!)

Strict press from the bottom of split jerk position.

Split strict press (Medium weight across. Should be challenging!)

Strict press from the bottom of split jerk position.

Split strict press (Medium weight across. Should be challenging!)

Strict press from the bottom of split jerk position.

Split strict press (Medium weight across. Should be challenging!)

Strict press from the bottom of split jerk position.

Split strict press (Medium weight across. Should be challenging!)

Strict press from the bottom of split jerk position.

Split strict press (Medium weight across. Should be challenging!)

Strict press from the bottom of split jerk position.

Split strict press (Medium weight across. Should be challenging!)

Strict press from the bottom of split jerk position.

Cash-Out

2 rounds:

25 dolphin kicks

15 jumping squats

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