ACP Week of 1/11/16

January 11, 2016

Box Briefs:

This Saturday, January 16th will be our CFF Christmas/New Year Party!

View link for details and tickets:


This Sunday, January 17th at 4:30PM there will be a meeting to cover CrossFit Fargo’s Endurance plan for 2016 Fargo Marathon Training.


Facebook Group:


Monday 1/11/16

Row 1000m
5 Sets:
1 Clean Low Liftoff
1 Clean High Liftoff
1 Muscle Clean
1 Tall Clean ( NO DIP)
1 Clean
15:00 EMOM
1 Clean
(Working Sets, Start 75%)

For Time:
75 Snatches, 75#/55#
3 Sets:
5 Arch Hollow Roll (
20 Hollow Rock


Tuesday 1/12/16

10:00 SLAMRAP (Slow AMRAP)
High Knees ↑
Buttkickers ↓
5 Muscle-Up Transitions on Low Rings
10 Hollow Rocks
10 Thrusters
30-20-10 For Time:
Thrusters 95#/65#
Row for Calories

Touch'n Go Power Clean + Jerk to Heavy 2+1 then 90%x(2+1)x2
Percentage for down sets is based on today's heavy set.


Wednesday 1/13/2016
Deadlift to Max Double
2 Down Sets of 2 Reps
14:00 AMRAP
10 Russian Kettlebell Swings 70/55
10 Strict Chest-to-Bar Pullups

In 15:00 Snatch to Max Triple


Friday 1/15/2016
Partner A: 30 Back Squats, 225#/155#
Partner B: AMR(eps)AP Bar Muscle-Ups
Then Switch
Rest 5:00
Partner A: 40 Dumbbell Walking Lunges, 55#/35#
Partner B: AMRAP Wall Balls
Then Switch
Rest 5:00
Partner A: 50 Double Kettlebell Front Squats 35#/25#
Partner B: AMRAP Double Unders
Then Switch

Push Press 10x3 on 2:00 @ Weight You Feel Like You Can Do 5 Reps




Bent Over Supine Grip Barbell Rows 6x5

*Focus on full range of motion, not jerking or kipping the back

4 Rounds Each For Time

20 KB/DB Thrusters *pick a weight you can do smoothly

10 Burpee Box Jumps 24/20

Rest 1:1 w/ Partner

Snatch 12x2 EMOM
Start at 65%. Add weight after no fewer than two, no more than four good sets. These are not touch-and-go. The goal here is to make twelve good doubles. Going for a PR is acceptable if its there, but the athlete should not spend the last five minutes of this workout missing attempts.




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