Fargo Barbell Week of 10/24/16


Monday 10/24/2016 (Class with Coach Thuy at 6:30pm)

Power Snatch + Snatch

Every 90s x 10

Start at 65-70%, increase load after every 2-4 successful sets. Aim for no misses. Focus on chest up, finishing the pull.

Back Squat

3 @ 7

3 @ 8

3 @ 9

2 down sets

Bent over barbell rows

4x10 at moderate weight

Back Extensions on GHD

4x10

Tuesday 10/25/2016

Hang Clean

3RM, 3x3 @ 90%

Behind the neck push press

10-10-10-10

Shoot for 5-10lbs heavier than last week

Wednesday 10/26/2016

Overhead Squat

2RM, 3x2 @ 90%

3 Position Snatch Lift Off

5x2 @ 80-85%

Thursday 10/27/2016 (Class @ 6:30pm with Coach Thuy)

Jerk Ladder

3x8 steps @ 30% of Jerk

Clean & Jerk

EMOM 15

Start at 70%

Pause Front Squat (7 count pause)

5x3 @ 40-50%

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Fargo, ND 58104
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ashley@crossfitfargo.com
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