Wed, 08072013

Weightlifting Wed kicks off tonight @7:30p. Everyone is welcome. Join us!

Stay tuned to our event page for upcoming events + cff gatherings

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Buy In:
4 min of Dynamic work @Z1
+
2-3 min of Dynamic stretching
+
Bar Work & Mobility

Fitness / Performance:
A. Power Clean + Push Jerk – Heavy Single (15 min)
B. Pendlay Row 3-4 sets of 6 reps (8-10 min)
C.
10 Deadlifts (225/153)
10 Lateral Burpees
10 Slam balls (50/30)
Rest 5 min x 3

Competition:
Rest / Recovery Day

LiveFree WL:
A. Snatch – Triple – highboards : Snatch + hang Snatch + Snatch
B. Clean x 2 + Push Jerk + Split Jerk
C. Clean Deadlift – 4×2, rest 2 min between sets
D. Front Squat – 4×5 @80-85%

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