Fargo Barbell - Week of 10/19/2015

For each day, get good and warmed up. Your general warmup should be 20min: run/row, stretch, squats, Crossover Symmetry, pushups, empty barbell work, thoracic rotations, breathing drills, etc.

Monday 10/19 A) 15x1 on 2:00 Clean & Jerk Start at 75%, increase by 5-10lbs No misses B) Back Squat 2 @ 7 2 @ 8 2 @ 9 3 down sets

Wednesday 10/21 A) 15x2 EMOM Snatch Balance Start at 60%, increase as able, use rack No misses B) 10×1 EMOM Snatch with pause Start at 70%, increase only for quality C) 12x1 EMOM Snatch Start at 75%, increase for quality No misses

A) Clean on the 1:30 70% 75% 75% 80% 80% 85% 87.5% 90% 92.5% Heavy single B) Snatch on the 2:00 70% 75% 75% 80% 82.5% 85% 87.5% 90% 92.5% Heavy single

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ashley@crossfitfargo.com
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