01.05.17 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Strength:
DB Bench Press 5×5
Ring Row (as horizontal as possible) 5×8

Metcon:
4 rounds for total reps:
1:00 Barbell Step up Right Leg (45/35, 24/20)
1:00 Strict Press (45/35)
1:00 Barbell Step Up Left Leg(45/35, 24/20)
1:00 Push Press (45/35)
1:00 Rest

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.

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.