ACP Week of 11/2/15

Monday 11/2/15 Jog 1 mile 5 Sets @ Easy Pace: 3-6 Front Squats 3-4 Hollow Superman + 3-4 Tap Kipping Chest-to-Bar Pullups For Time: 10 Front Squats, 205#/135# 20 Chest-to-Bar Pullups 8 Front Squats 16 Chest-to-Bar Pullups 6 Front Squats 12 Chest-to-Bar Pullups 4 Front Squats 8 Chest-to-Bar Pullups 2 Front Squats 4 Chest-to-Bar Pullups Snatch + Overhead Squat 80%x1, 85%x1, 90%x1, Build to Heavy 1 of Complex

Tuesday 11/3/15 Clean + Hang Clean 1@80% 1@85% 1@90% 1@Heavy of Complex 5 Rounds For Time: Row 500m Run 400m 8 Minutes Volume Accumulation: 3 Strict Pullups + 3 Windshield Wipers Notes: Pullups: Maintain strong hollow. Rep is counted at the bottom of the hollow hang, not when the chin clears the bar. Windshield Wipers: Center to left to center to right to center = 1 rep

Wednesday 11/4/15 3 Sets @ Easy Pace 5 Pullups 5 Push Ups 10 Goblet Squats Spidey Crawl ↓ Back Squat 3RM, 2 Down Sets "Nasty Girls" 3 Rounds For Time: 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans, 135#/95#

Snatch 85%x1, 87.5%x1, 90%x1, (92.5%x1)x2

Friday 11/6/15

6 Rounds, Not For Time: 5 Strict Handstand Pushups 4-8 Strict Toes-to-Bar 15 Hollow Rocks "Karen" 150 Wall Ball for time, 20#/14# to 10' 20 Strict Pullups 20 Medicine Ball Squats 20 Kipping Handstand Pushups 20 Medicine Ball Cleans 20 Strict Ring Dips 20 Wall Ball Shots Notes: Athlete should take their time on the gymnastics movements, and move at a quick but controlled pace though the medicine ball movements. Strict Pull Ups → Band or Self Assist. Stict Kipping HSPU → AB Mats Ring Dips → Band or Self Assist. Strict

Death March 3x80' Notes: Rest 2 minutes between sets. Use same weight as last 4x60'. Saturday 11/7/15

Clean + Jerk 1 Rep Max

Back Squat 3RM, 95%x3, (90%x3)x2 OR

Run 2400m @ 0:01-0:02/400m faster than 3200m pace

Tags:

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
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