ACP Week of 2/29/16

WEEKLY ACCUMULATION: 15-20 Muscle-Ups 30-40 Handstand Pushups 30-40 Chest-to-Bar Pullups 30-40 Toes-to-Bar Monday 2/29

Back Squat 3x2 with 4RM Load CrossFit Games Open Workout 15.5

27-21-15-9 Reps For Time:

Row for Calories

Thruster, 95#/65#

4x10 Hip Extension Controlled descent, explosive ascent.

Tuesday 3/1

2 Snatch Waves Snatch 2x(3@80%, 2@85%, 1@90%)

5 Rounds For Time:

15 Toes-to-Bar

15 Box Jumps 24/20

15 HR Pushups

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

Wednesday 3/2

Front Squat 3x2 with 50% of 4RM Load

Notes: For athlete who did not perform 4RM, use between 40-45% of 1RM.

15-12-9 For Time:

Clean & Jerk, 135#/95#

Chest-to-Bar Pullup

Scale to be approximately a 6:00 workout.

Warm Up:

5:00 – 10:00 Skills & Drills: 5:00 – 10:00 Mobility: < 5:00 WOD: 5 X 200m (.125 M)

+ 45 burpees

Athletes choice on how to break up burpees.

Thursday 3/4

Warm Up with MAIN CLASS Do 30:00 - 40:00 of mobility. (www.romwod.com is a great resource.)

Friday 3/5 Warm Up with MAIN CLASS Do whatever mobility, skill work, or WOD prep you need for FNL.

16.2

Saturday 3/6 10:00 WOD

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

Sunday 3/7

Run 3200m Time Trial

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