Thursday 11.21.13

jon north1

Impromptu Olympic lifting clinic this Saturday 11am-1pm. There will be no regular class at this time.  This is free to all CFN athletes.  I know this is soon, But I think a lot of you would benefit greatly from it.  We will be going over the Clean and Jerk and Snatch.  I urge you to be here.  Sign up for the 11am class so we know you are coming to the clinic.

1. Deadlift

5@60%

5@70%

5@80%

Share bars.  If you don’t know your max find it today.

2. run/push/do the Alligator

run 50 yards

sled push 50 yards@315/205

25 yard alligator walk(scale to bear crawl)

rest till it’s your turn again x 3

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