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

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CrossFit
Skill/Strength:
EMOM x 10:00
Odd: 1 TGU per side
Even: 20 Plank Step ups

Metcon:
2 rounds For time:
30 Cal Row
20 Shoulder to OH (95/65)
60 Double Unders (4:1)
20 Front Squats (95/65)

Strength & Conditioning
WEEK 3
DAY 1
Snatch 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Back Squat Work up to 90% of best 5RM for 3 x 5
DAY 2
Clean and Jerk 70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 5RM for 3 x 5
Front Squat Work up to 90% of best 3RM for 3 x 3
DAY 3
Standing Strict Press Work up to 90% of best 3RM for 3 x 3
Deadlift Work up to 90% of best 5RM for 3 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 1, Class 1

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Posted in Arlington Heights WOD.