COCF
April 26th, 2018  |  Comment
by Heidi Trafton

Charter Oak CrossFit – OLY Class

Warm-up

-Coach-led-

Skill

*Cleans*

-Tall Clean-

-Mid hang Clean-

-Clean-

-Power Clean-

Weightlifting

Clean Complex (EMOM x10- starting around 30% of your 1RM SC)

Power Clean+Hang Sq. Clean+ Sq.Clean
**increase weight each set-record last heaviest set**

1 & 1/4 Front Squat (3×3)

Same weight across @70%

Cash-Out

3 rounds

-25 dolphin kicks-

-30 sec hollow rock hold-

-Flip right over into

-30 sec superman hold-

-30 second rest-

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