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

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CrossFit
Strength:
Alternating Tabata (4 each):
Hollow Hang from Bar
Hollow Hold (ground)

Rest 1:00

Alternating Tabata (4 each):
Good Mornings (light)
Superman Hold

“Open 13.1”
AMRAP 17:00
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
AMAP Snatch (210/120)
Programming Notes: Snatch must come from ground (or mid shin if empty bar) and may be any version. Scaled weight options: Men: 45, 75, 100, 120. Women: 35, 55, 75, 90

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 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.