Monday 10/30/17 - On The Way Up


MAIN WOD

M-1: Pause Snatch + Hang Snatch

1-1-1-1, 3x1 *Both the pause and the hang are directly above the knee cap *The pause occurs on the way up

*Build over the first four sets to a challenging but not quite maximal weight *Use 90-95% of that weight for the remaining three sets

M-2: Every 7:00 x 3:

15/10 Calories Assault Bike or Row

8/6 Bar Muscle-Ups

8 Power Snatch, 125#/85#

15/10 Calories Assault Bike or Row

L2: Every 7:00 x 3:

15/10 Calories Assault Bike or Row

8/6 Jumping Bar Muscle-Ups or 16/12 C2B

8 Power Snatch, 95/65#

15/10 Calories Assault Bike or Row

L1: Every 7:00 x 3:

15/10 Calories Assault Bike or Row

8 Burpee Jumping Pull ups

8 Power Snatch, 65/45

15/10 Calories Assault Bike or Row

Extra Credit:

Split Jerk 3-3-3, 3x3

Notes: Build over the first three sets to a challenging but not quite maximal weight. Use 90-95% of that weight for the remaining three sets.

FITNESS

F-1: Pause Snatch + Hang Snatch

8x1 EMOM

F-2: Every 7:00 x 3:

15/10 Calories Assault Bike or Row

8/6 Bar Muscle-Ups or 8 Burpee jumping pull ups

8 Power Snatch,

15/10 Calories Assault Bike or Row

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ashley@crossfitfargo.com
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