ACP Week of 2/1/16

Monday 2/1/16

Front Squat 1RM

For Time:

21 Deficit Pushups, 6"/4"

15 Deadlifts, 60% 1RM

12 Strict Chest-to-Bar Chinups

15 Deficit Pushups

12 Deadlifts

9 Strict Chest-to-Bar Chinups

9 Deficit Pushups

9 Deadlifts

9 Strict Chest-to-Bar Chinups

Clean & Jerk 65%x2, 70%x2, 75%x1x2

Tuesday 2/2/16

5:00 EMOM

30-50 DU or :30 DU Practice/Minute

Snatch

15x1 EMOM 5 Rounds For Time: 7 Power Snatch, 95#/65# 21 Double Unders

Run 2x1600m

Work: Rest 1:2

Notes: Push the pace hard.

Wedneday 2/3/16

Strict Press 1RM

CrossFit Games Open Workout 14.4

14:00 AMRAP

60 Calorie Row

50 Toes-to-Bar

40 Wall Balls

30 Cleans 135#/95#

20 Muscle-Ups

Rest 5:00 - 10:00

30 GHD Sit Ups For Time

Friday 2/5/16

Overhead Squat to Heavy Double

EMOM for 20:00, alternating: a) 3 Touch-and-Go Power Clean, 60-65% b) 20-30 Double Unders

Performing a set every 2 minutes: Snatch 65%x3, 70%x2, 75%x1x3

Saturday 2/6/16

Skills Class

5x3 Weighted Ring Dips

5x3 Weighted Strict Pullups

4 Rounds of: 1 Minute Row for Max Calories 1 Minute Rest 1 Minute Max Reps Thrusters 95/65 1 Minute Rest

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ashley@crossfitfargo.com
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