Saturday 1/19/2019 - Just Keep Chipping


M1:

Hand Stand Push up Work

16 Min AMRAP - For Quality

Option A:

2-3 Strict HSPU

50ft Mixed Overhead Walk

10 DB Butterfly Raise

*Alternate Mixed overhead walk each round*

Option B:

2-3 Abmat Assisted Strict HSPU or Strict Box HSPU

50ft Mixed Overhead Walk

10 DB Butterfly Raise

Option C:

2-3 Pike Push Up

50ft Mixed Overhead Carry

10 DB Butterfly Raise

M2: "Just keep chipping"

20 Min AMRAP

Option A:

12 Power Snatch 135/95

12 Bar over burpee

24 DU

12 C2B

12 Cal Row

Option B:

12 Power Snatch 95/65

12 Bar over burpee

24 DU/72 SU

12 Pull up/Banded Pull up

12 Cal Row

Option C:

12 Power Snatch 75/55

12 Burpee

48 SU

12 Jumping Pull up/Ring Row

12 Cal Row

Open Prep Class @ 8:30am

This class is for CrossFit Enthusiasts of all levels that want to dig deeper into their skills, prepare for competition, or just enjoy learning about the sport of fitness.

A) Squat Clean and Jerk

12x1 EMOM

B) Skill Refinement:

Option 1: Bar Muscle Up

Option 2: Toes to Bar

C) CrossFit Games Open 15.1 - Limiting Factors and Pacing discussion

0-9:00 AMRAP

15 Toes to Bar

10 Deadlifts 115/75#

5 Power Snatches 115/75#

9:00-15:00

Find 1RM Clean and Jerk

Scaled option:

0-9:00 AMRAP

15 Hanging knee raises

10 Deadlifts 85/55#

5 Power Snatches 85/55# (ground to overhead allowed)

9:00-15:00

Find 1RM Clean and Jerk

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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