ACP Week of 3/7/16

WEEKLY ACCUMULATION: 20-25 Muscle-Ups 35-45 Handstand Pushups 35-45 Chest-to-Bar Pullups 35-45 Toes-to-Bar

Monday 2/7/16

Clean & Jerk 2@80%,

1@85%,

1@90%, Build to Heavy Single

For Time: 84 Double Unders 21 Burpees 21 Toes-to-Bar 60 Double Unders 15 Burpees 15 Toes-to-Bar 36 Double Unders 9 Burpees 9 Toes-to-Bar Row 4x750m Work:Rest 1:2

Tuesday 2/8/16

Back Squat 3RM, then 3 Sets of 3 @ 90% of 3RM

3 Rounds For Time: 15 Pullups 100' Walking Lunge

Can be done with Fitness Class:

Push Press

3-3-3-3-3

14:00 AMRAP

14 Wall Balls

14 Sit Ups

14 Box Jumps

Wednesday 2/9/16

Snatch Grip Push Press + Snatch Balance 1-1-1, 3x1 3 Rounds, Each For Time: 10 Shoulder-to-Overhead, 155#/105# 30 Calorie Row Notes: Scale for intensity! Each round is a sprint.

Front Squat 3RM, then 90%x3x3

Thursday 2/10/16

Warm Up with MAIN CLASS Spend 30:00 on Mobility: Specific to Your Goat Areas

Friday 2/11/16

Warm Up with MAIN CLASS Spend the rest of the hour practicing movements for FNL at light intensity and strategizing pace for the WOD.

Saturday 2/12/16

WOD TBA Snatch 80%x3, 85%x2, 90%x2, Build to Heavy Single

4x10 Hip Extension

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ashley@crossfitfargo.com
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