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

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CrossFit
Strength:
Bandbell Press 5×5
Evil Wheels 5×6-10

Metcon:
AMRAP 16:00*
200m Row
20 Ball Slams
20 Box Overs (24/20)
20 Goblet Squats (53/35)
*20 Double Unders (4:1) @ start, 4, 8, 12

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.

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.