01.06.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength/Skill:
30 HSPU/progression
3 laps TB Side Step

Metcon:
AMRAP 5:00
Buy In: 50 Double Unders (4:1)
15 G-OH (95/65)
15 Ab Mat Sit ups
Rest 3:00
AMRAP 4:00
Buy In: 40 Double Unders (4:1)
10 G-OH (115/85)
10 Atomic Sit ups
Rest 2:00
AMRAP 3:00
Buy In: 30 Double Unders (4:1)
5 G-OH (135/95)
5 V ups
(record 3 separate scores)

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 Jason’s choice

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Posted in Arlington Heights WOD.