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/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)
http://www.cfreconstructed.com/ Click the Competition Tab - Click Sign-Up (or scroll to bottom of page)
WARM UP
3 rounds NFT of:
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL
25 DU
10 Air Squats or Burpees
10 Push Ups or 5 HSPU
10 Sit-ups or 5 TTB
10 Pull-ups or 5 C2B
30 sec Plank
10 Alt 1-Leg RDL
BUY IN
10 min to find Max complex:
2 pause jerk + jerk
Immediately following:
1 split jerk @ 95% of complex
1 split jerk @ 90% of complex
2 pause jerk + jerk
Immediately following:
1 split jerk @ 95% of complex
1 split jerk @ 90% of complex
SKILL
Tall Jerk + Push Jerk BTN in split stance
3 sets of (3 TJ + 3 PJ) Keep it light
3 sets of (3 TJ + 3 PJ) Keep it light
WOD
4 RFT:
4 TnG Power Clean + Jerk (pick a weight that's heavy, but you are still able to TNG for all 4 reps)
200m run
8 TTB
4 TnG Power Clean + Jerk (pick a weight that's heavy, but you are still able to TNG for all 4 reps)
200m run
8 TTB
CASH OUT
Tabata sit ups
then
3 x 10 Supermans
then
3 x 10 Supermans
MOBILITY
Forearms
RESULTS
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