Thursday 3/9/17 - Snappy Heavy One


MAIN WOD

M-1: Power Snatch

*Technique Focus

*Build to a Snappy Heavy 1

M-2: Trading Off w/Partner or Work: Rest 1:1

6 Sets of 25/18 Calorie Assault Bike SPRINTS @ 9

M-3: 3 Rounds For Quality:

12 Hollow Rocks

12 V Ups

12 Tuck Ups

24 Russian Twists (Weighted if possible)

FITNESS CLASS

F-1: Power Snatch + Overhead Squat

F-2: Trading off w/Partner or Work: Rest 1:1

6 Sets of 250m Row @ 9

F-3: 3 Rounds For Quality:

12 Hollow Rocks

12 V Ups

12 Tuck Ups

24 Russian twists (Weighted if possible)

WEIGHTLIFTING

Clean Pull + Clean + Front Squat

12x1 Every 90 Seconds

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Fargo, ND 58104
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ashley@crossfitfargo.com
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