ACP Week of 10/12/2015


Monday 10/12/15 Push Press 3x3@5RM For Time: Kettlebell Swing 5-10-15-20-25-20-15-10-5, #55/#35 Notes Each set must be completed unbroken, and the athlete must break between sets. Snatch 4 Sets of 2@75% Tuesday 10/13/15 EMOM 20, alternating: a) 1-3 Muscle-Ups b) 3-6 Strict Toes-to-Bar Muscle Up Scale: http://gymnasticswod.com/content/muscle-transition-progression-pt3 (You can watch the whole video if you choose, or start at 2:30 to see how to do the drill. Pay attention to the hand position he shows. Use a thick band. There are towels in the storage closet. Trust that the band will catch you; just get to it. Think about when someone is first learning to kick up to the wall in a handstand, it can be intimidating. Like the wall, your band won’t move. Please give me feedback on how these go. I don't want you to attempt more than 3/minute. If you are missing all of them, only attempt 1/minute.) Every 2:30 for 8 sets: Row 250m Hang Clean 2@80%, 2@85%, 1@90% build to heavy single Wednesday 10/14/15 Hang Snatch 2@80%, 2@85%, 1@90%, build to heavy single 9:00AMRAP 6 Chest-to-Bar Pullups 12 Dumbbell Walking Lunges, light 18 Double Unders 8 Minutes Volume Accumulation: 4 Strict Pullups + 4 Strict Toes-to-Bar Notes: Sets must be completed unbroken. Pullups: Maintain strong hollow. Rep is counted at the bottom of the hollow hang, not when the chin clears the bar. Toes-to-Bar: Rep is counted at the bottom of the hollow hang, not when the feet touch the bar.

Friday 10/16/15 "Unknown Catastrophe" For Time with a partner: Run 800m with medicine ball 15 Rope Climbs, 15' Ascent 30 Thrusters, 135#/95# 50 Box Jump Overs, 24"/20" 30 Overhead Squats, 135#/95# 80 Pushups 30 Squat Clean & Jerk, 135#/95# Run 800m with medicine ball Clean & Jerk 3 Sets of 2 Cleans + 1 Jerk @75% Saturday 10/17/15 Spend 25:00 on Running Skills & Drills: http://crossfitendurance.com/getting-started/run/ Back Squat 3x3@5RM Run 6x400m @ 8-9, rest 1:1

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