01.20.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
7:00 to find 2RM Thruster
Rest 1:00
EMOM x 5:00
4 Thrusters @ 50% of above weight

Metcon:
In a 3:00 window, Row 250m then AMAP of
Rounds 1&4: Ball Slams
Rounds 2&5: Power Cleans (95/65)
Rounds 3&6: Close Grip (Hands no more than 12in apart) Push Ups
1:00 rest between rounds, record total reps

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 Jason’s choice

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Posted in Arlington Heights WOD.