10/7/2015

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 find a heavy:
1 pause Jerk + Jerk
Immediately followed by
1 set @ 95%
1 set @ 90%

SKILL

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

WOD

EMOTM for 16 minutes
min 1: 10 HSPU
min 2: 6 deadlift 185/135
min 3: 12 Wallballs 20/14
min 4: 10 cal row

If more then 4 ppl, start anywhere. As long as you do all 4 modalities 4x

CASH OUT

5 min AMRAP
20 DU
20 jumping lunges(no weight)

MOBILITY

legs

RESULTS