Fargo Barbell Week of 10/31/16

Monday 10/31/2016 (Class with Coach Thuy at 6:30pm)

Snatch

1RM

Back Squat

2 @ 7

2 @ 8

2 @ 9

3 down sets

Bent over barbell rows

4x10 at moderate weight

Tuesday 11/1/2016

Low Hang Clean

2RM, 3x2 @ 90%

Behind the neck push press + Front Rack Jerk

Work to heavy single, then 3 down sets

Wednesday 11/2/2016

Overhead Squat

1RM

3 Position Snatch Lift Off

5x2 @ 85%

Thursday 11/3/2016 (Class @ 6:30pm with Coach Thuy)

Clean & Jerk

1RM

Pause Front Squat (7 count pause)

5x3 @ 40-50%

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ashley@crossfitfargo.com
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