Thursday 9/28/17 - Carry Your Weight


MAIN WOD

M-1: Push Press

As many reps as possible in 20:00 at 85% of 1RM

Maximum reps: 35

M-2: 5 Rounds For Time:

15 Kettlebell Swings 70/53#

100' Single Arm Kettlebell Rack Carry, 70/53#, left arm

10 Handstand Pushups

100' Single Arm Kettlebell Rack Carry, 70/53# right arm

L2: 5 Rounds For Time:

15 Kettlebell Swings 53/35#

100' Single Arm Kettlebell Rack Carry, 53/35# left arm

10 Modified Handstand Pushups/Box HSPU

100' Single Arm Kettlebell Rack Carry, 53/35# right arm

L1:3-5 Rounds For Time:

15 Kettlebell Swings

100' Single Arm Kettlebell Rack Carry, left arm

5 Inchworms

100' Single Arm Kettlebell Rack Carry, right arm

Extra Credit: Hang Snatch (above knee)

3-3-3, 2x3

FITNESS CLASS

F-1: Push Press

10:00 to find Heavy Single

10:00 to get as many reps as possible at 85% of heavy single (Max 30 reps)

F-2: 3 Rounds for time:

15 Kettlebell Swings

100’ Single Arm Overhead Carry, left arm

5 Inchworms

100’ Single Arm Overhead Carry, right arm

WEIGHTLIFTING

W: Bike 5:00

T-Spine and Hip Mobility Drills

10 OHS

10 Snatch Balance

10 Sotts Press

W-1: No Contact Snatch

3-3-3

W-2: Snatch + Hang Snatch + Snatch Balance

1-1-1, 4x1

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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