Olympic Lifting Class

Charter Oak CrossFit – OLY Class

Barbell Warm up

-With a barbell-2 Rds-

-5 Front Squats-

-5 strictpress-

-5 pushpress-

-5 backsquats-

-5 BTN pushpress-

-5 Overhead Squats-

-5 Snatch balance-

-finish with 5 pushups-


Bench Press (5×4. 5 sets of 4)

-increasing weight each set, get to a heavy set of 4, should be tough!! **Record last heaviest set in wodify**

Snatch Balance + OHS w/pause + OHS (6 sets)

1 Snatch Balance + 1 OHS with 2 sec pause in bottom + 1 OHS
**increase weight each set, OHS pause for 1/1000, 2/1000 sec count in rock bottom**

Bent Over Row (5×3)

-flat tight back, focus on bringing bar to chest. Not chest to bar-

-increase weight each set-


**If time prevails**

-2 Rds-

-14 dolphin kicks-

-flip to stomach and do 3 sets of 5 sec super mans with 3-4 sec rest in between-

-10 ball slams-

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