And just like that the 2013 CF Opens are behind us. We are so proud of all of our members for their participation and support as we tackled the ’13 Opens as a team!! We watched the excitement build each week.  Many PR’s were established as athletes pushed themselves beyond their comfort zone!!!  You should all have your heads hung high with pride.  Congratulations to you all!!!!

Now let’s get back to it.  New week, new attitude, and definitely new ‘goats’ to work on as the Open unveiled weaknesses in everyone.

Strength:

Heaving Snatch Balance

Conditioning:

for time

400 m Run

5-1 Clean n Jerk Complex* 135/95

w one 15′ Rope Climb after each Complex set

400 m Run

5-1 Snatch/OHS Complex** 135/95

w one 15′ Rope Climb after each Complex set

400 m Run

*Clean Complex=

Power Clean

Hang Clean

Jerk

**Snatch Complex

Power Snatch

Hang Snatch

Over Head Squat

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