01.02.17| CrossFit, Strength & Conditioning, Boot Camp and Training Essentials

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CrossFit
Strength:
EMOM x 6:00
4 Manmakers

Metcon:
1000M Row
+
5 Rounds:
5 Pull ups
10 Push Ups
15 Squats
+
3 rounds:
12 Deadlifts (115/75)
9 Hang Power Cleans (115/75)
6 Jerks (115/75)

Strength & Conditioning
Three-day per week Powerlifting and Olympic Weightlifting 12 week program: (For those who wish to focus on CrossFit and want to make this a two-day per week program, simply add the Clean & Jerks from Day 2 to the Day 3 work and omit the rest of Day 2.)

WEEK 1
DAY 1
Snatch 3RM, then -10% for 2 x 3
Back Squat 5RM, then -15% for 5+ DAY 1

DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 5RM, then -15% for 5+
Front Squat 3RM, then -10% for 2 x 3

DAY 3
Standing Strict Press 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5

Assistance exercises will be posted in the gym. See your Coach for details.

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.