ACP Week of 1/18/16

Monday 1/18/16

EMOM for 20:00 alternating:

a) 3 Touch'n Go Power Snatch @ 60-65%

b) 6-8 Bar Facing Burpees

4 Rounds for Total Reps:

1:00 Rope Climbs

1:00 Alternating One Legged Squats

1:00 Rest

Front Squat 10x2 on 2 minutes Warm Up to a weight you could do for a set of 4.

Stay at that weight for the entire workout unless you get to a point where you feel you could not do 1 more rep. Drop 5% if this is the case.

Tuesday 1/19/16

Bench Press to Max Double

2 Down Sets

Teams of 3:

3 Rounds

Partner A. 500m Row

Partner B. ME T2B While partner A is rowing

Partner C. Rest

Clean & Jerk 15x1 EMOM

Start at 75%. Add weight after no fewer than two, no more than four good lifts. The goal here is to make fifteen good lifts. Going for a PR is acceptable if its there, do not spend the last five minutes of this workout missing attempts.

Wednesday 1/20/16

Hang Power Clean + Power Jerk

(Build to Heavy)

4 Rounds:

3:00 AMRAP

2 Muscle-Ups

4 Ring Dips

12 Kettlebell Swings, 32kg/24kg

1:00 Rest

Row 3000m Time Trial

Friday 1/21/16


10x2 on 2 minutes (start at 70%)

CrossFit Games Open Workout 11.6

As Far As Possible in 7:00:

3 Thrusters 100#/65#

3 C2B Pullups

6 Thrusters

6 C2B

9 Thrusters

9 C2B


15:00 to Snatch to a Double Max

Saturday 1/22/16

4x5 Turkish-get-Ups

20:00 AMRAP

10 Plate Ground-2-OH

20 OH Lunges

30 Sit Ups

60 DU

In 15:00, Jerk to Max Double


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