10/13/15

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 

Just start squatting here, work towards todays first set. Loosen shoulders , arms and chest between sets.

BUY IN 

Back Squat 

75x3

85x1

77x3

87x1

79x3

89x1

SKILL 

When to break:

Skip a whole round when needed.

Find the exercise where you can keep moving but catch your breath/lower HR

WOD 

16 total rounds :45 on :15 off

Max Effort TTB

Max Effort Box jumps 24/20

Max Effort HRPU

Max Effort  Ring rows

cycle the 4 exercises 4 times recording all reps during rest. TOTAL reps for each is score.

CASH OUT 

Push Press

75% x 3 reps x 4 sets

MOBILITY 

Couch Stretch Hip Flexors

RESULTS