01.10.17 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

dsc_0013
CrossFit
Skill/Strength:
EMOM x 12:00
Odd: 6-10 Pistols
Even: 6-10 Dips/Shoot-throughs (alternate)

Metcon:
For time:
40-30-20-10
Front Rack Lunge steps (45/35)
Atomic Sit ups
Wall Ball Shots (20/14)
HKR
20:00 CAP

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

Save

Posted in Arlington Heights WOD.