10/14/2015

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 
Last day to sign up for Competition: Oct 19th!!!

THIS WEEKEND!!!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 find a heavy:
1 pause jerk + jerk
immediately following
1 set @ 95%

SKILL 

Tall Jerk + Push Jerk BTN in split stance
3 sets of (3+3) (light) 

WOD

Every 3 min for 15 minutes:

30 DU

15 KBS 70/53

10 Burpees

8 sit ups

3 MU (RX+)

CASH OUT

strict pull ups

4 x ME

MOBILITY Roll Lats

RESULTS