COCF
July 13th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Coach-led-

-Barbell-

-Mobility-

Skill

***Banging bar off body–Yay or Nay- Why and when***

-Clean Footwork-

-Muscle clean-

-Bar banging drills off thigh for clean/Hips for snatch-

-Keeping bar close with PVC pipe in rig-

-Catching bottom bounce-

-elbows high and outside keeps the bar close-

Weightlifting

Clean Complex

Power Clean+Hang Sq. Clean+ Sq.Clean

Weightlifting

Split strict press (5×3-moderate weight across-No hyperextending!)

Strict press from the bottom of split jerk position.

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