August 22, 2016

Monday 8/22/2016 (Class at 6:30pm)

Snatch

1 @ 70%

1 @ 75%

2x1 @ 80%

1 @ 85%

1 @ 90%

Clean & Jerk

1 @ 70%

1 @ 75%

2x1 @ 80%

1 @ 85%

1 @ 90%

Front Squat

2 @ 70%

2 @ 75%

2 @ 80%

2x2 @ 85%

Tuesday 8/23/2016

Power Snatch

5x1 @ 70%

Power Clean & Jerk

5x1 @ 70%

Clean Pull

3x2 @ 90%

Wednesday 8/24/201...

August 15, 2016

Monday 8/15/2016

Low Hang Snatch (below knee)

2 @ 75%, 2 @ 80%, 3x1 @ 85%

Low Hang Clean (below knee)

2 @ 75%, 2 @ 80%, 3x1 @ 85%

Snatch Balance

Work up to 1RM

Tuesday 8/16/2016

Power Clean + Power Jerk 

1 @ 75%

4x1 @ 80%

Base weight off of Power Clean.

Power Snatch + Snatch

1 @ 75...

August 8, 2016

Monday 8/8/16 (Class at 6:30pm)

Power Snatch 2-2-2-2-2 (aim for 75-85%)

SnatchPull  4x3 @ 100%

Pause Back Squat 2-2-2-2 (aim for 85-90%)

Tuesday 8/9/16

Clean & Jerk 2-2-2-2-2 (aim for 75-85%)

Clean Pull 4x3 @ 100%

Front Squat 2-2-2-2

Wednesday 8/10/16

Low Hang Snatch (below kne...

August 1, 2016

Monday 8/1/16 (class at 6:30pm)

High Hang Snatch 3-3-3-3-3

Snatch Pull 4x4 @ 100%

Pause Back Squat 4x3 @ 85%

Tuesday 8/2/16

Power Snatch + Snatch 2x2 @ 65%, 2x2 @ 70%, 2x2 @ 75%

Power Clean + Power Jerk 5x2 @ 75%

Wednesday 8/3/16

Low Hang Snatch (below knee) 5x2 @ 75%

Low Hang...

July 24, 2016

Monday 7/25/16 (Class 6:30-8:00pm)

Hang Snatch 3 @ 50%, 3 @ 60%, 3x3 @ 70%

Snatch Pull 3x5 @ 80%, 

Back Squat 5 @ 50%, 5 @ 60%, 3x5 @ 70%

Shoulder Press 5 @ 50%, 5 @ 60%, 3x5 @ 70%

Tuesday 7/26/16

Press in Split 3x3 @ 30% (of Split Jerk)

Clean & Jerk 3 @ 50%, 3 @ 60%, 3 @ 70%...

July 6, 2016

  • Snatch High Pull + Tall Snatch - 5 x (3+3)

  • Tall Jerk (from shoulders) - 5 x 3

  • Clean High Pull + Tall Clean - 5 x (3+3)

July 5, 2016

A meet is the one place where I can display my hard work for the world to see, but more importantly it is a time to surround myself with people that love the barbell as much as myself. It’s the one place that I don’t feel strange or out of place.

When I am at family reu...

July 5, 2016

I hope everyone had a good 4th of July weekend. Time to get back to work. The competition is less than 2 weeks away and we are in our final stage of preparation. Anyone who is competing please try to make it in as much as possible in the next two weeks so we can prepar...

June 28, 2016

Ok yesterday I gave most of you a day off due to your participation in Dakota Games. I know a day typically isn't enough for your body to fully recover from the beating it took this weekend, but I will start posting workouts and we can determine what you should and sho...

June 23, 2016

After that nice day we had yesterday with low weight we get to put some heavy weight back on the bar today. Try and hit some PRs if we are feeling good.

  • Snatch - 1RM

  • Clean & Jerk - 1RM

  • Back Squat - 1RM; 90%x1, 95%x1

  • Clean Pull - 110% 4 x 2

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