Monday 5/8/17 - Solid Lifts


MAIN WOD

M-1: Snatch Pull + Snatch

8 Sets of 1

*Starts at 75%

*May build or stay at 75% but the goal is to not max or fail but to have solid lifts

M-2: 15:00 AMRAP

7 Front Squats, 165#/110# 60-65%

4/2 Bar Muscle-Ups -> Jumping BMU -> 8 Pull Ups

400m Run

L2: 15:00 AMRAP

7 Front Squats @ 60-65%

4/2 Jumping BMU

400m Run

L1: 15:00 AMRAP

7 Front Squats @ 60-65%

8/4 Pull Ups

400m Run

FITNESS CLASS

F-1: Snatch Pull + Snatch

Build to a Heavy

F-2: 30 KB Swings

30 Straight Leg Sit Ups

600m Run

20 KB Swings

20 Straight Leg Sit ups

400m Run

10 KB Swings

10 Straight Leg Sit Ups

200m Run

20:00 TC

WEIGHTLIFTING

Jerk Ladder 30-40%x8x3

Clean w/3 count pause at knee + Jerk

8x1 80%

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ashley@crossfitfargo.com
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