Monday Sept 30 2013

Monday Sept 30 2013

Had a great weekend this weekend at the CF Olympic Lifting seminar with Coach B at CF 413. I love the fact that I get to help coach at these seminars. I learn something new at every one of them. Our coaches are constantly growing and learning new things regularly. Shout out to Wendi and Jax aka School Boy for representing CFNWA 


WOD

Strength
Front Squat
3-2-1-1-1-1-1
3 - should me light to moderate
2 -  somewhat heavy
singles - go heavier ea one and attempt new 1 RM

* Don't be satisfied with hip crease below the knee. Think receiving position of the clean. ROCK BOTTOM

 Conditioning
21-15-9 reps of

Hang Power Snatch
Wall Balls
*50 II Unders between each

115/85, 95/65

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