Thursday 1/5/17 - Squeaky Clean


MAIN WOD

W: 2 Rounds 5 Clean High Liftoff 5 Power Clean 5 Front Squat w/Pause 5 Clean 10 Rotational Medicine Ball Throws/Side (Against Wall or W/ Patner) M-1: Clean with 3 Count Pause in Squat 2RM,

Then 2 singles with 2RM weight M-2: 10:00 AMRAP 20 AbMat GHD Sit-ups 5 Squat Cleans 205#/145#

OPTIONS

Level 2

20 AbMat Sit-ups

5 Squat Cleans 65%

Leve 1

20 AbMat Sit-ups

5 Power Cleans 65%

Level 1 Fitness

F-1: 10:00 Squat Therapy/Mobility

F-2: Front Squat 5-5-5-5-5-5

F-3: 10:00 AMRAP

20 Sit ups

5 Med Ball Cleans

Weightlifting (Class on platforms at 6:30pm w/Jess, we will warm up together)

Snatch Pull + Power Snatch

a) Work to heavy double for the day

b) 4x1 Singles at heavy double weight

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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