OPEN week!!!
Well this week we begin the CF Open...again...
17.1 gets released Thursday Night...can't wait!
Oz, Val & Drake can judge (I think...hope)
So far, Wendt & I are in...any other takers?!?!
Oz should do it!!! Get on those leaderboards
Jones should give it a try... there is a scaled division!
Warm-Up
400m Run (easy pace)
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Hip Ext
10 Slow Pausing Air Squats
BB Warm-Up
Snatch Warm-Up
3 Rnds (45#):
1 High Hang Muscle Snatch
1 Hang Muscle Snatch
1 Low Hang Muscle Snatch
Snatch Complex
7 Sets (every 90s)
High Hang Pwr Snatch
Hang Pwr Snatch
Power Snatch
(40-50-55-60-65-65-65%)
OHS Complex (10 Min Cap)
1 Pausing OHS (2s Pause @ Bottom)
1 OHS
10m REST
MATTERHORN
#1 ) AMRAP in 4min:
30 D/U + 15 Power Snatch (75/55)
4min REST
#2 ) AMRAP in 4min:
30 D/U + 15 Power Snatch (95/65)
4min REST
#3 ) AMRAP in 4min:
30 D/U + 9 Power Snatch (115/80)
STAN ~ (no Snatch/OHS) / (50 sngls) 1~3 Rnds (55#) 2~3 Rnds (75#) 3~3 Rnds + 20 Singles (80#)
tb ~ 85-110-125-135-145-145-145 / 245# / 1~3 Rnds / 2~3 Rnds / 3~2 Rnds + 6PS
May we give glory to Your name, Lord!
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