Announcements:
-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ Info@cfpfit.com ] to set-up a free intro session.
-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm
Look of determination
Fitness
A. Skill AMRAP 8 Mins
Pos 3 Clean Deadlift
Pos 2 Clean
Split Jerk
Jerk Balance
B. AFAP
20 – 15 – 10
Swings
Box Step-ups
Performance
A. Every 90 Secs for 8 Sets
2 x Cleans + Split Jerk
B. AFAP
30 – 20 – 10
American Swings @ 1.5 pood/1 pood
Box Jumps @ 24inch/20inch
Sport
Level 2
A. Every 90 Secs for 8 Sets
3 x Power Cleans + Jerk
5 x C2B Pull-ups
Level 1
A. Every 15 Secs for 16 Sets
2 x Power Cleans + Push Jerks
Rest 4 Mins
Every 15 Secs for 16 Sets
1-2 x Bar muscle-ups
B. AFAP
30 – 20 – 10
American Swings @ 2 pood/1.5 pood
Box Jumps @ 24inch/20inch
-Post results under comments
A. 85, 85, 95, 95, 105, 105, 115, 115
This was the first time ever that I have done a Split Jerk with any weight, so I was pretty happy with the weight!
B. First Sport Rx WOD!!!!!!!!!!
1.5 pood, 20inch Box (all box jumps)
5:24
Active recovery day for the PR challenge tomorrow! Progression and Fitness workout. Good day for it. Spending the rest of today and after work doing mobility work.
A. Performance @ 85#
B. Fitness 4:05
A. 135
B. 7:25 sport
A. Strength WOD work
B. 4:21 sport ( I almost had you Jeremy!!!)
A. 135 most of the time dropped to 115 in middle for 2 lifts to focus on technique.
B. 5:59, 30 American @1 pood and 30@ 1.5
Perf.
A. 100 x 4, 115 x 2, 120 x 2
B. Blue kettlebell, 24 in., 5:53
A. 5@55; 3@65
B. 4:32 (performance; but scaled to russian swings & 20″ step-ups)
Pretty good wod!
performance
A: 125×2, 130×2, 135×2, 140×2
B: 5:20 rx
A: 85#
B: 6:32, performance
A. 65#
B. 6:46 performance, pink kb, 20″ box