Thursday 9/14/17 - Dumb. Running


MAIN WOD

M-1: Clean Pull + Power Clean + Squat Clean 1-1-1, 4x1

Keep hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

Build over the first three sets to challenging but technically sound weight. Repeat for four more sets.

M-2: AMRAP 11:

10 Dumbbell Power Cleans, 50#/35#

200m Run

L2: 40/25

L1: 30/15

Extra Credit:

Each for time:

Row 50-40-30-20-10 Calories, Rest 1:1

FITNESS

F-1: Power Clean

5-5-3-3-1-1-3-3-5-5

Practice unbroken sets

F-2: AMRAP 11:

10 Dumbbell Power Cleans

200m Run

WEIGHTLIFTING

W: Bike 5:00

3 sets:

10 Scap Pull ups

10 Scap Push ups

6 KB Windmills/side

5 OHS

W-1: Overhead Squat 5-5-3-3-1-1-1

W-2: EMOM 8: 3 Power Snatches, TNG

Start at 60%, add weight as able, keeping solid mechanics

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
jessica@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png