ACP Week of 1/11/16

Box Briefs:

This Saturday, January 16th will be our CFF Christmas/New Year Party!

View link for details and tickets: https://trial-3e4d1598.sites.zenplanner.com/event.cfm?eventId=813B80EB-A89A-45C1-8EAE-22CEA8044051

This Sunday, January 17th at 4:30PM there will be a meeting to cover CrossFit Fargo’s Endurance plan for 2016 Fargo Marathon Training.

Article: http://www.crossfitfargo.com/#!CFFE-2016-Fargo-Marathon-Training/a91bx/568d470b0cf217d8fb7f7dcc

Facebook Group: https://www.facebook.com/groups/1598105563776303/

Monday 1/11/16

Row 1000m 5 Sets: 1 Clean Low Liftoff 1 Clean High Liftoff 1 Muscle Clean 1 Tall Clean (https://vimeo.com/48326359 NO DIP) 1 Clean 15:00 EMOM 1 Clean (Working Sets, Start 75%) "Randy"

For Time: 75 Snatches, 75#/55# 3 Sets: 5 Arch Hollow Roll (https://www.youtube.com/watch?v=okkc07gIzOY) 20 Hollow Rock

Tuesday 1/12/16

10:00 SLAMRAP (Slow AMRAP) High Knees ↑ Buttkickers ↓ 5 Muscle-Up Transitions on Low Rings 10 Hollow Rocks 10 Thrusters 30-20-10 For Time: Sit-Ups Thrusters 95#/65# Row for Calories

Touch'n Go Power Clean + Jerk to Heavy 2+1 then 90%x(2+1)x2 Percentage for down sets is based on today's heavy set.

Wednesday 1/13/2016 Deadlift to Max Double 2 Down Sets of 2 Reps 14:00 AMRAP 10 Russian Kettlebell Swings 70/55 10 Strict Chest-to-Bar Pullups

In 15:00 Snatch to Max Triple

Friday 1/15/2016 Partner A: 30 Back Squats, 225#/155# Partner B: AMR(eps)AP Bar Muscle-Ups Then Switch Rest 5:00 Partner A: 40 Dumbbell Walking Lunges, 55#/35# Partner B: AMRAP Wall Balls Then Switch Rest 5:00 Partner A: 50 Double Kettlebell Front Squats 35#/25# Partner B: AMRAP Double Unders Then Switch

Push Press 10x3 on 2:00 @ Weight You Feel Like You Can Do 5 Reps

1/16/2016

Bent Over Supine Grip Barbell Rows 6x5

*Focus on full range of motion, not jerking or kipping the back

4 Rounds Each For Time

20 KB/DB Thrusters *pick a weight you can do smoothly

10 Burpee Box Jumps 24/20

Rest 1:1 w/ Partner

Snatch 12x2 EMOM Start at 65%. Add weight after no fewer than two, no more than four good sets. These are not touch-and-go. The goal here is to make twelve good doubles. Going for a PR is acceptable if its there, but the athlete should not spend the last five minutes of this workout missing attempts.