Friday, October 14, 2016



http://cattleandkilos.com/events/2016-copperhead-weightlifting-championships/

Alma and Amy compete at 8am. Melissa competes at 12:30pm. Come out and cheer them  on at the 2016 Copperhead weightlifting championships if you are free this Sunday!

Strength
Push Press for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%

On the last set see how many reps you can get. Anything beyond 1 rep is bonus strength!


Metcon
4 rounds for time
9 Front Squat 155/105
7 CTB Pull Ups
5 Hang Power Cleans 155/105

Scale appropriately, this should be completed in under 10 minutes.

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