01.04.17 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

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CrossFit
Skill/Strength:
Alternate Tabata (6 each) of:
Hollow Hold
Superman Hold

Metcon:
“Open 16.1”**
AMRAP 20:00
10 OH Walking Lunge Steps (95/65)
8 Bar Hop burpees
10 OH Walking Lunge Steps (95/65)
8 CTB Pull Ups
**slightly modified
Movement Scaling options: front rack lunges, chin over bar pull ups

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 for Hump Day Hysteria at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6 p.m. or Saturday morning at 9 a.m. RSVP

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Posted in Arlington Heights WOD.