ACO Training

WOD # 1

AMRAP in 3 mins

185lb Squat Clean and Jerk

I got 11 reps on WOD # 1

WOD # 2

4 man team

For Time :

75 Muscle Ups

100 Handstand Push Ups

150 GHD Sit ups

As a team we finished at 29:56

ACO Training

Strength

Double KB Floor Press

5-5-3-3-1-1

Two 70# KB's

WOD #1

Complete 10 Squat snatch @ 115# on last 10 rep hold for 30 secs at bottom position

rest 2 mins

Complete 10 Squat snatch @ 105# on last rep hold for 45 secs at bottom position

rest 2 mins

Complete 10 Squat snatch @ 95# on last rep hold for 60 secs at bottom position

WOD #2

AMRAP in 12 mins

8 Chest 2 bar Pull ups

8 Pistols (4 each leg)

8 Box jumps 30"

I completed 5 Full Rounds

ACO Training

Pic: Calli and I at our Kettlebell Cert this past weekend!

Skill:

10x through complex with 95 lbs (no time limit, work on crisp and strong movements)

Snatch grip Deadlift

Power Snatch

Overhead Squat

Snatch Balance

Full Snatch

Metcon:

Mid Atlantic 09

3 Rounds

10 Deadlifts 275#

50 Double Unders

GHD Situps

3 x 20 reps

ACO Training

5 Rounds

2 Power Cleans - 85% 1 RM

245,255,275,285,285

Sprint 50m @ 95%

rest 3 mins

3 Rounds

3 Muscle Ups

10 Pistols (5 each leg)

15 Double Unders Unbroken

rest 5 mins

3 Rounds

4 HSPU

8 KB Swings 70#

12 Box Jumps 20"

Training

Pic: Me on Push Press during FGB5 @ Bayou City CrossFit!

OHS

6 sets of 5 reps

95, 135, 185, 205, 225, 225

Hang to Overhead

with a strongman bar!

3 sets of 5 reps

135,155.155

Rower

6 sets 20 sec on 100% effort

20 sec rest btwn