11.10.12 "Liquid Cocaine"

November 09, 2012


Another day at CFB!!!

Barbell/Skills:
1) Jerk Dowel/Footwork Practice
–make sure to move your feet equal distance and slightly diagonal
–Dip, Drive, Jump, Fast Feet and push yourself under the bar

2) EMOTM for 10Min
1 Clean and Jerk
start at 50%1RM and add weight each set. Heavy but pretty sets.

Liquid Cocaine
5 Rounds for time of:
5 Clean and Jerks (155,105)
10 C2B Pull ups

– Post scores to comments

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  1. RoYourBoat Reply

    2) EMOTM for 10Min
    1 Clean and Jerk
    start at 50%1RM and add weight each set. Heavy but pretty sets.
    #50=2
    #55=2 (Joanie said “Ro what are you doing? add more!”)
    #60=3 (Joanie said “Ro what are you doing? add more!”)
    #70=3
    Liquid C.
    #55, Black Thin Band for Pull ups last round got 4 pullups: Total Time: 12:53

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