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

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CrossFit
Strength:
Front/Back Rack Lunges 5×10, increase load as able
SB Ham Curls 5×10

Metcon:
AMRAP 14:00
2-4-6-8-10…
TTB
Wall Ball Shots (20/14)
Ab Mat Sit ups
Deadlifts (225/155)

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.

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.