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

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CrossFit
Metcon:
7 rounds for total reps:
:40 on/:20 off
Hang Squat Snatch (96/65)
Burpees

Skill:
Accumulate 2:00 In each of the following:
Hollow Hold
Superman
Hollow Hang from Bar
Top of Dip Hold/L-sit
Handstand Hold

Strength & Conditioning

WEEK 4
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 5RM, then -15% for 5+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps Bench Press Work up to a final 5RM, then -15% for 5+
Front Squat 3RM, then -10% for 3
DAY 3
Standing Strict Press 3RM, then -10% for 3
Deadlift 5RM, then -10% for 3

Check with Coach for assistance exercises.

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.