ACP Week of 2/15/16

WEEKLY ACCUMULATION: 15-20 Muscle-Ups 30-40 Handstand Pushups 30-40 Chest-to-Bar Pullups 30-40 Toes-to-Bar Notes: This portion of the extra work should be completed over the course of the week. All work should be submaximal and be completed with perfect form, adhering to Open standards. Weekly volume should be scaled down to your needs. This work is in addition to any instances of these movements which come up in workouts.

Monday 2/15/16

Back Squat

5x4 with 90% of 4RM (From: 2/9) 3 Rounds For Time: 15 Wall Ball 20# to 11'/14# to 10' 12 Handstand Pushups 9 Snatches 115#/75# 6 Muscle Ups 4x10 Hip Extension Notes: Controlled descent, explosive ascent. Keep abs tight. Tuesday 2/16/16

3 Sets @ Easy Pace: 5 Tap Swings on Pullup Bar 10 Hollow Rocks 10 Squats

Clean Low Liftoff + Clean High Liftoff + Clean 70%x1, 75%x1, 80%x1, 82.5%x1x3 15-12-9-6-3 For Time: Deadlift, 275#/185# Chest-to-Bar Pullup

Jerk 3-3-3, 3x3 Notes Add 5-10lbs to each set from last week.

Wednesday 2/17/16

Front Squat 4RM Then 2 Sets of 4@90%

5 Rounds For Time: 7 Thrusters 135#/95# 21 Double Unders Run 3200m Time Trial​ Friday 2/19/16

Run, Row, or Airdyne 5:00 4 Sets @ Easy Pace 5 Box Jumps or Step-Ups 5 Push Press, 45#/35# 5 Toes-to-Bar EMOM 9:00 alternating: a) 8 Box Jumps or Step-Ups b) 6 Push Press, begin at 95#/55#, add 10# each set c) 4 Toes-to-Bar 2 Sets: :10 Sprint on Rower or Airdyne Rest until heart rate returns to normal. CrossFit Games Open Workout 12.3 18:00 AMRAP 15 Box Jumps 24"/20" 12 Push Press 115#/75# 9 Toes-to-Bar

Snatch Low Liftoff + Snatch High Liftoff + Snatch 70%x1, 75%x1, 80%x1, 82.5%x1x3

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