Olympic Lifting Class

Charter Oak CrossFit – OLY Class

Warm-up

Bike run or row for 2-3

minutes to warm up…

10 airsquats

10 wall pushups

10 V-ups

10 Inchworms

10 sec high knees in place

10 sec butt kickers in place

10 regular pushups

Then with Barbell

5 front squats

5 strict press

5 pushpress

5 backsquats

5 BTN pushpress

Skill

Skillwork

Benchpress

Power clean

Power Clean (10-15 min to get to a heavy set or max)

Do at least 5-7 sets, log in wodify heaviest set

Bench Press (5×3 same working weight across)

Work to a medium weight, then start the 5 sets at that medium weight across.

Cash-Out

FOR ALICIA’s BIRTHDAY!!

1-3-19

-1 Burpee

-3 jumpsquats

-19 second plank holds

***3 RDS***




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