Monday 08132012

Lil Jon

Don’t forget about CFP’s community workout this Saturday at 12 pm as well as our FREE kids workout with Jen and Julie.  Experience excellent coaching, awesome community, and a fun challenging workout at the best fitness facility in Rochester.

A.  Take 20 Minutes to establish a 1 rep Max Snatch 

B.  Squat Snatch – EMOM TNG 

5 TNG x 5 Minutes @ 135lb/95lb 

3 TNG x 3 Minutes @ 155lb/105lb 

2 TNG x 2 Minutes @ 185lb/115lb 

C.  Good Mornings – 3 x 10 @ Light/Med  

-Post results under comments  

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10 Responses
  1. Mike S

    Absolutely LOVED this workout!
    Max snatch 110#. This seemed low to me but I think my form has improved a lot. Now to improve my cleans…
    WOD: 65#, 75#, 95#(fail), 85#.
    3×10 GM@ 45#

  2. Jim Sorum

    Mainsite WOD: 3 rounds 500m row, 400m run. Don’t have a time since clock was turned off before I finished

  3. Nate

    WOD at Black Hills Crossfit

    10 round
    10 American KBS 2pood
    10 deficit chest to ground pushups on 45# bumper plates

    10:31 Rx