ACP Week of 1/25/16

Monday 1/25/16

Build to a Heavy Snatch + OH Squat

For Time:

50 DU

50 Sit Ups

50 DU

50 Front Squat (65/45)

50 DU

For Time: 30 Muscle-Ups

Then:

4 x 5 Arch Hollow Roll https://www.youtube.com/watch?v=okkc07gIzOY 3x20 Hollow Rock

Tuesday 1/26/16

1 RM Deadlift

Workout 15.4 http://games.crossfit.com/announcements/open-workout-154-announced

Complete AMR(eps)AP in 8:00 of:

3 Handstand Pushups

3 Cleans (185/125)

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans Etc.

Adding 3 Reps to the HSPU each round,

and 3 Reps to the Clean every 3 rounds.

Press 10Sets of 2 on 2:00 Warm up to a weight you could perform for a set of 4. Stay at that weight for the entire workout, unless you feel you could not do 1 more rep. Drop 5% if this is the case.

Wednesday 1/27/16

EMOM 15:00

a) 1 Rope Climb

b) 5 V-Ups + 10 Hollow Rocks

c) 10 Goblet Squats

For Time with a Partner:

1500m Row

100 Wall Balls

75 T2B

50 Push Press (95/65)

25 Power Snatch (95/65)

50 SDHP (95/65)

100 Med Ball Cleans

1500m Row

Snatch 2 EMOM for 12:00 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 do not spend the last five minutes of this workout missing attempts.

Friday 1/29/16

Back Squat

10 Sets of 2 Reps on the 2:00

(Stay Between 70-80% All Sets)

15-12-9 For Time:

Strict HSPU

Strict Ring Dip

Push Up

In 15:00 Clean & Jerk to Max Single

Saturday 1/30/16

21-15-9

DeadLift (135/95)

Wall Balls

15-12-9

Front Squats (135/95)

Box Jumps

12-9-6

Power Cleans (135/95)

Pull Ups

8:00 Tabata

Russian Twists

Sit Ups

In 15:00 Snatch to Max Double

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