CF Open is Here...

Time to get registered!!!
2014 CF Open...
Put your $$ where your mouth is...
Become a part of something bigger than yourself...
Challenge yourself...

REGISTERED
Val Tonn
Tony Biolo

Warm-Up ~ Whatever you need (took a while this AM)

THUMPER
For Time:
30 Snatches (155#/105#)
EMOM perform 30 D/U
* begin with snatches, then when clock hits 1:00 begin the 30 D/U

Snatch Complex
5 Sets of 4-Position Snatch:
#1 = High Hang (pockets) wt. mid-foot...knees bent a bit...chest up high
#2 = Mid-Thigh  ~ chest over bar...wt. mid-foot
#3 = Just below Knees ~ shins vertical...wt. on heels
#4 = Full Snatch ~ great form...hit all the other positions

GHD Bench
5 x 10
Do not let bar drift towards your waist while you press
Slower is better...
Bar or lighter...

Redd ~ 9:00 (@105#)
Oz ~ 14:07 (@85# / 60 Singles)
tb ~ 8:39 (@155#) / 95-115-125-135-145 / 45-45-45-20-20 (the 20's were slower)

CRUSHED IT!!!!!
Val ~ 5:54 (@ 95#) /