Wednesday 12/7/16 - Time for Transistion


MAIN WOD

M-1: Clean with 3 Count Pause in Squat

3-3-3, 3x3 *Building over the first 3 sets of 3, then 3 sets of a 3 at a consistent heavy weight

M-2: For Total Reps:

3:00 Row for Calories

0:10 Transition

3:00 Hang Clean and Jerk 145/100

0:10 Transition

2:00 Row for Calories

0:10 Transition

2:00 Hang Clean and Jerk

0:10 Transition

1:00 Row for Calories

0:10 Transition

1:00 Hang Clean and Jerk OPTIONS Hang Clean & Jerk @ 50%

FITNESS CLASS

F-1: Front Rack Lunges

4 Sets of 10

*Challenging Working Sets

*Build As Able

F-2: Tabata

Push Ups

Russian Twists

Shuttle Run 25'

Double Under/Single Unders

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png