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

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CrossFit
“Open 15.4”
AMRAP 8:00
3 HSPU
3 Cleans* (185/125)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans
Etc., adding 3 reps to the HSPU each round, and 3 reps to the Clean every 3 rounds.
*muscle, power, or squat
(Programming note: if scaling weight, pick a challenging weight; don’t default to what’s comfortable)
Rest 7:00

“Open 12.5”
AMRAP 7:00
3-6-9-12…
Thruster (100/65)
CTB Pull Ups

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 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.