Fargo Barbell Week of 8/15/16

Monday 8/15/2016

Low Hang Snatch (below knee)

2 @ 75%, 2 @ 80%, 3x1 @ 85%

Low Hang Clean (below knee)

2 @ 75%, 2 @ 80%, 3x1 @ 85%

Snatch Balance

Work up to 1RM

Tuesday 8/16/2016

Power Clean + Power Jerk

1 @ 75%

4x1 @ 80%

Base weight off of Power Clean.

Power Snatch + Snatch

1 @ 75%

4x1 @ 80%

Base weight off of 1RM Power Clean

Wednesday 8/17/2016

Snatch

1-1-1-1-1

Aim for 5 heavy singles at 85-90%. Shoot for no misses.

Snatch Pull

2-2-2-2-2

No TNG. Aim for 5 heavy sets of 2 at 80-90% or higher.

Pause Back Squat

1-1-1-1-1

Aim for 5 heavy singles at a 3 count pause. Use spotters. 80-90% is a good range.

Thursday 8/18/2016

Clean & Jerk

1-1-1-1-1

Aim for 75-85% range

Clean Pull

4x2 @ 110%

Front Squat

1-1-1-1

Work up to 1RM for day

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ashley@crossfitfargo.com
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