COCF
April 5th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-shoulder mobility with bands-

-wrist mobility-

-goblet squats-

Skill

-Strict press-

-Pushpress-

-Push Jerk-

-Pause Front Squats-

“Press trio” (5-7 sets, increase weight each set)

1 Strict Press + 1 Push Press + 1 Push Jerk
-limiting factor is strict press-

-use leg drive in pushpress-

Paused Front Squat ((5×3)approximately 70% of 1 RM Front Squat)

-Control down-

-pause in bottom position for a count of 1/1000, 2/1000, 3/1000, fire outta bottom-

-2 sec breath at top-

-Repeat-

Cash-Out

**3 Rounds**

-1 min front plank on forearms-

-10 sec rest-

-30 sec right side plank-

-10 sec rest-

-30 sec left side plank-

-Rest 30 seconds/repeat-

Leave a Reply