Wednesday 5/2/18 - Three Lifts & One Barbell


M-1: 10:00 EMOM

2 Push Press

--2:00 Transition--

4 Sets of 8 Every 1:30

*Start at +5/10lbs from last week or 83% of 1RM

*Sets of 8 are +5lbs from last week or 70-80% of today's heaviest

M-2: 9-6-3 For Time

Hang Power Clean 145#/100#

Box Jump Overs 24"/20"

Front Squat 145#/100#

Pullup

Should-to-Overhead 145#/100#

--7:00 Time Cap--

*Use a weight that all movements can be done in no more than 2 sets

L2: 125#/85#

20"/18"

Banded Pull Ups

L1: 75#/55#

18"/12"

Ring Rows

Extra Credit:

Pause Snatch Pull + Pause Snatch + Hang Snatch

8 Sets of 1, Start at +5/10lbs from last week or 65%

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ashley@crossfitfargo.com
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