ACP Week of 10/27/15

Hi Friends,

Thank you for being patient with this week's program. I'm back in the country; so let's do this thing! ;) Here is Tuesday (10/27) - Sunday (11/1) Hit me up with feedback and questions. Have fun. Tuesday 10/27/15 5 Rounds: 5 Overhead Squats 5 Front Squats 5 Pushups 20 Hollow Rocks Notes: Keep OHS and FS light, but add a bit of weight each round. 13.1 (Repeat WOD from The 2013 Open) 17:00 AMRAP 40 Burpees* 30 Snatches (#75/#45) 30 Burpees 30 Snatches (#135/#75) 20 Burpees 30 Snatches (#165/#100) 10 Burpees As Many Reps As Possible of Snatches (#210/#120) *Rx Burpees = to a 6'' target/mark. Back Squat 5RM, then 5@95%, 3 Sets of 5@90% Super Set Back Squats with 15-20 Pike/Straddle Leg Lifts (Do first set after 5RM, then after each down set.) Straddle Leg Lift: https://www.youtube.com/watch?v=xNLuw7gSArM Pike Leg Lift: https://www.youtube.com/watch?v=sBhQxMfpuJU Try both. Straddle is generally easier than Pike Wednesday 10/28/15 3 Rounds (Easy Pace) 1:00 Kettlebell Swings (Light) 1:00 Perfect Pushups 1:00 Jump Rope Single Unders RDL 5 Sets of 8 Reps @ 90% of 8RM 10:00 AMRAP 10 Kettlebell Swings (#70/#55) 10 Strict Ring Dips 30 Double Unders 20:00 EMOM Alternating: a) 1-4 Muscle-Ups b) 4-8 Strict Toes-to-Bar Notes: Select numbers where you can complete each round with good form. You should feel like you're working, but not as if you're flirting with failure or technical breakdown. Friday 10/30/15 4 Sets: 5 Clean Low Liftoffs 5 Clean High Liftoffs 5 Clean from Hip 5 Hang Clean 5 Clean NotesStart with empty bar. Add a little bit of weight each set. Clean + Front Squat + Clean 80%x1, 85%x1, 90%x1, build to heavy set 30-20-10 for time: Barbell Step-Up 95#/65# Pullup Butterfly Sit-Up Pushup 4 Rounds For Time: Row 500m 3 Rope Climbs, 15' Ascent Saturday 10/31/15 4 Sets: 5 Snatch Low Liftoffs 5 Snatch High Liftoffs 5 Muscle Snatch 5 Overhead Squats 5 Snatch Notes: Start with empty bar. Add a little bit of weight each set. Snatch + Hang Snatch 80%x1, 85%x1, 90%x1, build to heavy set 5 Rounds For Time: 50' Overhead Walking Lunge, 45#/35# 21 Burpees Push Press 5RM, 5@95%, 2 Sets of 5@90% Sunday 11/1/15 Run 4x800m @ 8-9RPE, ​Rest 1:1

7 views
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