01.13.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
10:00 to complete
5-7 Rope Climbs
OR
Work on Footwork technique
OR
30-45 Rope HKR focused on good form

Metcon:
“Freddy’s Revenge”
5 rounds for time
5 Shoulder to Overhead (185/125)
10 Burpees
*Compare to 5.13.16

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 Jason’s choice

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Posted in Arlington Heights WOD.