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
2 rounds
Row 500m
10 BB Front Squats
15 Snatch Drops ass to grass
20 Walking Lunges
10 Leg Swings side to side
15 HRPU
10 pass through
BUY IN
Back Squat
3 @ 70%
1 @ 80%
3 @ 70%
1 @ 80%
3 @ 70%
1 @ 80%
Back Squat
3 @ 70%
1 @ 80%
3 @ 70%
1 @ 80%
3 @ 70%
1 @ 80%
SKILL
Fast Transitions
WOD
15 minute AMRAP
435m Run
12 Pull Ups
8 Box Jump Over 30/24
10 American Swings 53/35
CASH OUT
Fast Transitions
WOD
15 minute AMRAP
435m Run
12 Pull Ups
8 Box Jump Over 30/24
10 American Swings 53/35
CASH OUT
4 sets
30 sec hanging L-sit
5-10 strict ring dips
MOBILITY
arms
RESULTS
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