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
Fitness
A. 8 Min Skill AMRAP
Pos 3 Snatch Deadlift
Pos 2 Snatch
Snatch Balance
OHS
B. 3 Rounds AFAP
10 x Hang Power Cleans or 20 x Russian Swings
15 x Burpees
10 Min Cap
Performance
A. Every 90 Secs for 8 Sets
1 x Snatch + 2 OHS
Take 5-10 minutes to work up to a reasonable training weight before starting this sequence.
B. 3 Rounds AFAP
10 x Power Cleans @ 115lb/85lb
20 x Lateral Burpees
10 Min Cap
Sport
Level 2
Every 90 Secs for 8 Sets
2/1 x Muscle-ups (Scaled if necessary)
3 x TNG Power Snatch -Start at 115lb/85lb
Level 1
Every 15 Secs for 16 Sets
2 x Power Snatches @ 155lb/105lb
4 Min Rest
Every 15 Secs for 16 Sets
2/1 x Muscle-ups
B. 3 Rounds AFAP
10 x Power Cleans @ 155lb/105lb
20 x Lateral Burpees
Optional Accessory all Levels
A1. Reverse Hyper – 3 x 20 (Light)
A2. GHD Sit-ups – 3 x 20
A3. Banded Pull aparts – 3 x ME
-Post results under comments