Thursday 7/6/17 - Regular Schedule!


MAIN WOD

M-1: 1 Power Snatch + 2 Snatch Grip Push Press + 3 Overhead Squat

Build to a Heavy Complex

M-2: Every 6:00 x 3:

72 Double Unders

200m Run

12 Power Snatch, 95#/65#

L2: Every 6:00 x 3:

1:00 DU Practice

200m Run

12 Power Snatch 85#/55#

L1: Every 6:00 x 3:

150 Single Unders

200m Run

12 Power Snatch 65#/35#

FITNESS CLASS

F-1: Power Snatch + 3 Overhead Squats

Build to a Heavy Set

F-2: 3 Rounds:

1 Minute Wall Sit

400m Run

30 Sit Ups

30 Lunges

WEIGHTLIFTING

3 Sets:

4 Seated Box Jumps

10 Scap Pull ups

10 Scap Push ups

Jerk Ladder 8 steps @ 35% of Jerk

Clean and Jerk

3 @ 65%

3 @ 70%

2x1 @ 75%

2x1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ heavy if it's feeling good

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