Monday 03252013

CFP Ladies representing well at the Minnesota Weightlifting Championships
CFP Ladies representing well at the Minnesota Weightlifting Championships

Movement efficiency, strength, and work capacity are all huge components to produce well rounded CrossFit athletes.  The daily CFP programming covers a huge component of movement efficiency and work capacity.  But general strength is something that still needs to be addressed for many of our athlete that plan on competing competitively in CF competitions.  

Starting immediately after the CF Open, I will be programming an optional Strength program that can be followed by anyone interested improving their general strength.  The programming will be separate from the CFP daily programming and should be done during  OPEN hours only or at the discretion of the CFP coach of the hour.  This will be a 5 day a week program and can be followed outside of the CFP facility.  

Any questions or concerns can be directed to me 

-Matt, CFP Head Coach 


A.  8 Min AMRAP (Technique vs Intensity) 

3 x Muscle Snatch (Pos 1,2,3) – 1 snatch from each position  

3 x Snatch Balance 

3 x OHS 

3 x Snatch (Pos 3) 

@ 45lb/35lb 

B.  3 Rounds AFAP 

5 x OHS 

10 x Push-ups 

15 x Pull-up variations 


A.  5 x 1 – 3 – Position Snatch (Pos 1,2,3) 

B.  3 Rounds AFAP 

15 x OHS @ 95lb/65lb 

15 x HR Push-ups  

15 x Pull-ups  

(10 Min Cap) 


A.  Every 30 Seconds for 5 Mins 

2 x TNG Squat Snatches @ 155lb/105lb 

B.  3 Rounds AFAP 

20 x OHS @ 115lb/85lb 

20 x HR Push-ups 

20 x Pull-ups 

Optional Accessory 


A1.  Strict T2B – 3 x 10 

A2.  Reverse Hyper – 3 x 10 (Med-Heavy) 

A3.  Ring L-Sit – 3 x ME 

A4.  TGU – 3 x 3/3 (Heavy) 

-Post results under comments  



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