10/12/15

ANNOUNCEMENTS 

Pumpkins and PRs at CF Reconstructed! 
10/24 - Individual $60 per athlete (gets you the competition, t-shirt, and BBQ wristband) 
$15 for wristband (BBQ only)
http://www.cfreconstructed.com/competition

Olympic Lifting Seminar at CFCR10! 
Olympic Weightlifting High Performance Record Breaking Seminar with Olympian and 2 time Olympic Coach, Michael Cohen.  Expect to break your records as you go all out in the snatch and clean and jerk and get expert tips from the winningest coach in the sport of weightlifting. 
10/18  11am-3pm  $100
http://www.eventbrite.com/e/cohen-weightlifting-record-breaker-seminar-tickets-18348239077

WARM UP 

Run 335m

10 Squats

15 Snatch Drops

20 Lunge Pulse

10 Side Lunges

15 Ring Push Ups 

10 pass through

BUY IN 

10 min to a heavy

2 pos snatch (floor,knee)

immediately following

1 Snatch @ 95% of heaviest

SKILL 

Muscle Snatch + Tall Snatch

3 x 3 of each
WOD 

5 rft:

15 Wallballs 20/14

8 Hang Snatch 95/65

6 C2B

CASH OUT 

6 min AMRAP

KB Box Step Overs 24/20

AHAP

*score this if you must, just choose a weight and move for 6min

MOBILITY 

Smash Legs with barbell

RESULTS