Fargo Barbell Week of 10/10/16

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 10/10/2016 (Class with Coach Thuy at 6:30pm)

Hang Snatch (Focus on Squat if position looks good)

3 @ 65%

3 @ 70%

2x2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

Heavy Single, shoot for no misses

Power Clean & Jerk

EMOM 15

Start at 70%, build as you go, adding weight after 2-3 successful sets. Shoot for no misses

Pause Back Squat

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

5 @ 60%

5 @ 65%

3x5 @ 70%

Tuesday 10/11/2016

Clean (focus on squat)

No touch and go.

3 @ 70%

3 @ 75%

2 @ 80%

3x1 @ 85%

Snatch Grip Push Press (Behind the Neck)

Focus on fast and strong lockout, bar should travel back slightly. Emphasize the shoulder extension backwards.

5 @ 55% (of snatch)

5 @ 65%

3x5 @ 70%

Bent over barbell rows

4x12 at light-moderate weight

Hip extensions on GHD

4x10

Hold barbell on back if these are easy

Wednesday 10/12/2016

Snatch

20x1 EMOM

Add weight after every 2-4 successful sets. Shoot for no misses

Front Squat

3RM, then 2 down sets

Thursday 10/13/2016 (No Class today, gym will be open)

Jerk

EMOM 20

Start at 70%, add weight every 2-4 successful sets. Shoot for no misses.

Clean Pull

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

2 @ 75%

2 @ 80%

3x2 @ 85%