Archive | 2018-12-03

ACF – November 4, 2018

Workout of the Day


20 min to build up to a heavy set of 3

For Time:

21 OHS (135/95)

5 Rope Climb

15 OHS

3 Rope Climb


1 Rope Climb

Goal: Sub 17 min

Workout Notes:


Some heavy OHS to start off the training session. Goal is to find your heaviest set of 3 for the day so don’t stress if this isn’t a PR for you. Let today be what it is and have a goal of no failed reps. It should also act as a good confidence builder for the metcon.


Loading on the barbell is a touch heavier but nothing that you should be too concerned about. For many of you the goal should be unbroken reps. See if you can keep a quick pace on the climbs and avoid too much rest on the floor. Make sure to use those legs and get in a good reach to maximize each pull. Lower the weight on the barbell and take the climbs down in reps if needed to meet the goal time domain.

%d bloggers like this: