Friday 9/1/17 - 15 Snatches


Box Briefs:

Labor Day Schedule

Monday 9/4

Classes Will Be At: 8:30am, Noon, 4:00pm, 5:30pm

No Other Classes

MAIN WOD

M-1: 15:00 EMOM

1 Snatch

Start at 70%

Increase weight every 2-4 reps.

Aim for no misses!

M-2: Every 4:00 x 4:

25/20 Assault Bike or 30/25 Row Calories

15 Power Snatch, 95#/65#

L2: Every 4:00 x 4:

25/20 Assault Bike or 30/25 Row Calories

15 Power Snatch, 75/55#

L1: Every 4:00 x 4:

25/20 Assault Bike or Row Calories

10 Power Snatch, 45/35#

Extra Credit:

3x10:

KB Z-Press/Side

Dicks Press (empty bar)

Lateral Raise (5-10lbs)

HIT

H-1: Every 4:00x4:

20 Cal Assault Bike or Row

8 KB Snatch (L)

8 KB Snatch (R)

H-2: 3x10:

KB Z-Press/Side

Tricep Extension

Lateral Raise

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