Wednesday 10/18/17 - Pick Up The Bar


MAIN WOD

M-1: Pause Clean + Hang Clean

1-1-1, 4x1

Notes: Both the pause and the hang are directly above the knee cap. The pause is a full three count.

Athletes must keep their hands on the bar for the duration of the set, but they may reset at the floor between lifts if necessary.

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

M-2: 15-12-9 For Time:

Power Clean, 135#/95#

Thruster, 135#/95#

--Time Cap: 15:00--

L2: 115/75#

L1: 75/55#

Extra Credit:

3 Rounds For Quality:

40 Hip Extensions

20 Toes-to-Bar

FITNESS/HIT

F-1: EMOM 10

3 Hang Squat Cleans

Start with empty bar, add weight every round until you get to a heavy but mechanically sound weight.

F-2: 15-12-9-12-15

Thrusters or Air Squat

Bike for Calories

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ashley@crossfitfargo.com
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