ACP Week of 1/4/16

Monday 1/4/16

3 Sets @ Easy Pace: 40 Single Unders + 10 Double Unders 5 Strict Pullups (Or Negatives) 10 Goblet Squats 15 Hollow Rocks

Front Squat

Build to Heavy 2 Rep

AMRAP in 12:00 of: 10 Pullups 20 Sit-Ups 40 Double Unders

Back Squat 10x3 on 2:00 @ Weight you feel you could do 5 reps at.

Tuesday 1/5/16

EMOM for 12:00 alt: a) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Strokes) b) 5 Half Kneeling Press/Side c) 6-10 Medicine Ball Cleans

12:00 Skill Work

Rope Climbs

Power Cleans

3 Rounds For Time: 15 Power Cleans 135/95 20 Pushups 30 Wall Balls 20/14 2 Rope Climbs

In 15:00

2 + 1 Clean & Jerk to Max

Wednesday 1/6/16

Come 5:00 - 10:00 Early

5 Sets: 5-1 Snatch Low Liftoff 5-1 Snatch High Liftoff 5-1 Muscle Snatch 5-1 Tall Snatch 5-1 Snatch

15:00 EMOM

1 Snatch

3 Rounds Each for Time:

500m Row

16 KB Snatch 55/35

Rest as Needed (2:00-3:00)

Run 3x1200m

Work:Rest 1:2

Friday 1/8/16

Push Press

Build to Heavy Double

2 Rounds For Time: 10 Muscle-Ups 20 Box Jumps 30"/24" 10 Overhead Squats 175/115

Deadlift (Thursdays MAIN CLASS)

Build to a Heavy Set of 3

Saturday 1/9/16

EMOM for 16:00 alt: a) 8 Good Mornings (Band - Barbell) b) 5 V-Ups or 5 Tuck-Ups + 10 Hollow Rocks

AMRAP in 18:00: 18 Goblet Squats 35/25 36 Kettlebell Swings 35/25 54 Double Unders

Touch'n Go Power Snatch to Heavy Double

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Fargo, ND 58104
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ashley@crossfitfargo.com
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