ACP Week of 10/19/15

Monday 10/19/15 Clean 4 Sets of 3 Reps @ 85% "D.T" 5 rounds for time: 12 Deadlifts, 155#/105# 9 Hang Power Cleans, 155#/105# 6 Power Jerks, 155#/105#

Run 4x4:00 @ 8-9, rest 4:00 between sets Note: Run at a pace just shy enough of 10 to allow for consistency across sets. Death March 3x80' (Rig is 44’)

Note: Rest 2:00 minutes between sets. Use same weight as last 4x60'.

Tuesday 10/20/15 Back Squat 6x3 @ 5RM + #5/#10 15-12-9-6-3 For Time: Ring Dip Box Jump (24/20) Toes-to-Bar Snatch 4 Sets of 3 Reps @ 85% Wednesday 10/21/15 6 Rounds, Not For Time: 5 Strict Handstand Pushups 10-15 second L-Hold on Rings 15 Hollow Rocks 15-12-9-6-3 For Time: Overhead Squat, 95#/65# Russian Kettlebell Swing 70#/55# Sit-Up Lifting Complex of Clean + Front Squat + Clean + Jerk 1@80%, 1@85%, 1@90%, Build to Heavy 1 of Complex Friday 10/23/15 1) 4 Sets of 8-10 Chest-to-Wall Shoulder Taps Notes: Handstand Hold: Aim is to keep only nose and toes in contact with wall throughout the entire set. Maintain strong hollow. Walk into and out of position. 2) 6:00 Volume Accumulation: Candlestick Negatives

Candlestick Negatives: https://www.youtube.com/watch?v=g1_UYBr--o8

For Time in Teams of 3: Row for Calories 5-10-15-20-25-20-15-10-5 Notes: Each athlete rows the prescribed calories, alternating athletes. Example: Athlete A rows 5 calories. Athlete B rows 5 calories. Athlete C rows 5 calories. Athlete A rows 10 calories. Athlete B rows 10 calories. Athlete C rows 10 calories. Etc. 6:00 Double Under Accumulation Two Count Pause Back Squat Find a Heave Set of 2 then 2@95%, 2x2@90%x Note: Leave one rep in the tank. Build in sets of 2. Saturday 10/24/15 Barbells for Boobs “Grace” 30 Clean + Jerks (135/95) For Time

Monday 10/26/15 Skill Time: Bar MU Buddy Carry https://www.youtube.com/watch?v=K6LfAPETf3M “Horton” 9 Rounds For Time w/ a Partner: 9 Bar Muscle-Ups 11 Clean + Jerks (#155/#105) 50 Yard Buddy Carry Share work with your partner however you choose with one person working at a time. If you can’t find a partner, perform 5 Reps of each exercise per round and find a heavy KB/DB to carry.

Lifting Complex of: Snatch + Overhead Squat ​1@80%, 1@85%, 1@90%, 1@Heavy Set of the Complex

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