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

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CrossFit
Strength:
EMOM x 12:00
1: 30s T-Rex Planks
2: 20 KBS
3: 20 Plank Step ups

Metcon:
For total reps
4 rounds each of :30 on/:30 off
Row (cal)
Ball over Shoulder (50/30)
OH Plate Lunges (45/25)
Burpees
*all for rounds of each movement completed before moving onto next

Strength & Conditioning
WEEK 2
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 5RM, then -15% for 5+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
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 2, Class 4

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Posted in Arlington Heights WOD.