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

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CrossFit
Strength:
Floor Press 4×8
CC/VP Single Arm Row 4×8/side

Metcon:
3 rounds for total reps:
1:00 Pistols
1:00 Stick Jumps (24/20)
1:00 V-ups
1:00 DB Snatch (45/25)
1:00 “Stone” to Box (50/30)
1:00 rest

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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

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Posted in Arlington Heights WOD.