Friday September 7, 2018 - Assault Bike Sandwich


M1)

Complex

Every 2 Mins for 18 Mins

Option A:

1 Power Clean

1 Below the knee Squat Clean

2 Front Squat

Build from 60% of 1rm Power Clean

Option B:

1 Power Clean

1 Hang Power Clean

2 Front Squat @55-65% 1rm Power Clean

Option C:

2 Hang Power Clean

2 Front Squats

M2)

Assault Bike

5 Sets:

:30 ON SPRINT

:60 Walk Rest

M3)

Upper Body Pull

3-4 Sets:

Option A:

4 Weighted Strict Pull up @70% of 3rm

8 Feet Elevated Inverted Row

12 Barbell High Row

Option B:

1-3 Strict Pull up BW

8 Feet Elevated Inverted Row

12 Barbell High Row

Option C:

8 Ring Face Pull

8 Ring Row

12 Barbell High Row

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
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png