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:
2 position clean (floor, knee)
immediately following
1 set @ 95%
10 min to find a heavy:
2 position clean (floor, knee)
immediately following
1 set @ 95%
SKILL
Muscle clean + tall Clean
3 sets of (3+3) (light)
3 sets of (3+3) (light)
WOD
200m run
7 hang cleans 115/75
9 HSPU
CASH OUT
Jumping Back Squats
3 x 5 @ 20%
MOBILITY
Lacrosse ball on scapula
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