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Wednesday 05082013

Announcements 

-Starting May 7th CFP will be adding an additional 8am class for Tuesdays and Thursdays.  

-Memorial Day Murph is just around the corner.  On May 27th CFP will honor Medal of Honor hero Michael Murphy as well as all of our veterans past and present.  CFP will be raising money for the Wounded Warrior Project by selling “Never Forgotten” t-shirts in which $5.00 from every shirt will be donated.  Please reserve your shirt before May 13th here.

Overhead
Overhead

Fitness

A.  Clean Progressions (Pos 1,2,3)

B.  5 Rounds AFAP

5 x Deadlifts

5 x HSPU/Variations

Rest as needed…and then… 

w/Partner time permitting (You go I go) 

10 x 200m/150m row sprints 

Performance

A.  Cleans – 5 x 3 @ 70%-75%

B.  5 Rounds AFAP 

5 x Power Cleans @ 155lb/105lb 

5 x HSPU or Wall Climbs 

Rest as needed…and then… 

w/Partner time permitting (You go I go) 

10 x 200m/150m row sprints 

Sport 

A.  Max Effort TNG Power Cleans @ 185lb/105lb 

B.  5 Rounds AFAP 

5 x Power Cleans @ 205lb/135lb 

5 x Deficit HSPU @ 8inch/6inch 

Rest as needed…and then… 

w/Partner time permitting (You go I go) 

10 x 200m/150m row sprints 

-Post results under comments  

 

 

 

 

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