10/5/2015

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

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 

10 min to a heavy

2 pos snatch (floor,knee)

immediately following

1 Snatch @ 95% and 90% of heaviest

SKILL 

Muscle Snatch + Tall Snatch

3 x 3 of each

WOD 

30-20-10

Power Snatch 95/65

TTB 

DU

CASH OUT 

3 x Max Reps Strict Pull Ups

*Pause 2 sec with chin over bar

MOBILITY 

Lats

RESULTS