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.

No comments yet.

Leave a Reply

%d bloggers like this: