Fargo Barbell Week of 9/26/2016

September 26, 2016

Announcement: It is now required that students reserve Fargo Barbell classes in Zen Planner by 3pm the day of class. Follow this link to reserve your class. If no one is signed up for the class, there won't be a coach. 

 

Please email jessica@crossfitfargo.com or text 701-219-5036 if you need help logging in!

 

Monday 9/26/2016 (Class with Coach Thuy at 6:30pm)

Pause Clean + Clean 

3 count pause at knee

During pause: Focus on weight towards heels, shoulders still over the bar, chest up and chin up. No redip or swing of back and hips, drive with legs while keeping chest up to finish the pull.

Build to heavy set, then 3 down sets

 

Push Jerk 

6RM, 3x4 @ 90% of 6RM

 

3 Position Clean Liftoff

Low, Mid, High

5x2 @ 70-75% of Clean

 

Tuesday 9/27/2016

Power Snatch + Snatch

No touch and go. Second lift should be full squat.

Focus on driving through the heels as LONG AS POSSIBLE, big shrug, and then receiving in the heels. 

Build to heavy set, then 3 down sets at a slightly lower weight.

 

Back Squat wave loading

4 @ 7 RPE

4 @ 8

4 @ 9

5 @ 7

5 @ 8

5 @ 9

 

Bent over barbell rows

3x12 at light-moderate weight

 

Hip extensions on GHD

3x10

 

Wednesday 9/28/2016

Power Clean + Jerk

2-2-2-2-2

Power Clean: Focus on driving through heels as long as possible, big shrug, keep bar close the whole way, and receive in heels.

Jerk: This should be a split jerk. Focus on dipping straight down and keeping chest up. Relax the hands, be a whip. 

 

Thursday 9/29/2016 (Class with Coach Thuy at 6:30pm)

Mid Liftoff + Snatch

No touch and go. Focus on chin up, chest up, strong back and shoulders, drive the lift with legs, shoulders should still be over the bar. 

2 @ 65%

2 @ 70%

2 @ 75%

3x2 @ 80%

 

Pause Front Squat

Full 3 count pause right above the absolute bottom (therefore don't bottom out and sit there!)

3 @ 65%

3 @ 70%

3x3 @ 75%

 

Snatch High Liftoff + Pull

Shoulders should stay in front of the bar for high liftoff, only going above bar during the extension in the pull!

2 @ 70%

2 @ 75%

3x2 @ 80%