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 [ [email protected] ] to set-up a free intro session.
Fitness
A. 10 Min Skill AMRAP
1 x Power Snatch (Pos 3)
1 x Power Snatch (Pos 1)
1 x Snatch Balance
1 x OHS
B. 10 Min AMRAP
30 x Double-unders (3:1)
15 x Russian Swings
Performance
A. Every 75 Secs for 8 Sets
1 x Power Snatch
1 x OHS
1 x Snatch Balance
B. 10 Min AMRAP
30 x Double-unders
15 x Snatches @ 75lb/55lb
Sport
Level 2
A. 3 Rounds NFT
5 x Scaled Muscle-ups
5 x Strict Close Grip Pull-ups
5 x Strict Dips
5 x Strict Wide Grip Pull-ups
5 x Strict Dips
Level 1
A. EMOM – 6 Mins
5/3 x Muscle-ups
B. 10 Min AMRAP
30 x Double-unders
15 x Snatches @ 75lb/55lb
Optional Accessory
A1. GHR – 3 x 15
A2. GHD – Sit-ups – 3 x 15
A3. Banded Pull Aparts – 3 x ME
-Post results under comments
A) performance 85 lbs x 3 then 90 x 5
B) performance Rx 5 rounds + 30 DU + 5 snatch
A) performance @ 55lbs
B) performance RX YO! WOOOHOOO! 2+30+3. now i have no excuse to not do DU…
A. 95
B. 4 + 35 Rx
A. Performance, started at 95, kept adding weight. Ended up at 125 I think.
B. 4 + 90 SU + 3 Snatches.
A. Performance @ 65
B. 4+30DU+2 RX!!
A. 95
B. 4 + 45 single unders, 75#
A. 2 @ 75lb, 6 @ 80lbs
B. 3 + 30 DUs + 10 Snatches @ 55lbs
Getting better at those DUs everyday 🙂 Hit 22 in a row tonight!!!!
A. Performance @35lbs
B. @ 35lb 3 + 90 SU’s
Super nervous about the # of snatch reps but the shoulder felt and still feels good. I can add some weight back on!
Performance
A. @95# – fell backwards on a couple of the snatch balances, apparently not so balanced
B. 4+91 with singles, 75#
A. Done at 55#
B. done at 40#/singles: 4+90+10
2 full days of HEAVY lifting moving my parents in MPLS. Longest workout ever…..i feel like a Crossfit workout would be a rest day.
A. 65# x4; 70# x4
B. 55# 4+80 (singles).
performance
A: 3×75, 3x 85, 2×90
B: 5+30 rx.
that was way more taxing then I thought it woulda been… wow!
A. 65lbs
B. 6+44 Fitness.
Elected to do fitness to go easy on hip flexion. Currently my back is feeling better than it has for the past four days, including the minutes leading up to the workout!
Performance
A. 2 X 75lbs, 6 X 95 lbs,
B. 3+90+5 @ 75lbs….first round did DU’s, then back to singles.
Gotta keep working on those DU’s!