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

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CrossFit
Skill:
In as few sets as possible
30 Dips
30 HSPU

Metcon:
For time
50 Ab Mat Sit ups
50 Deadlifts (155/105)
30 Ball Slams
30 DB Snatch (45/25)
10 Box Jumps/Steps (30/24)
10 Front/Back Squats (155/105)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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

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Posted in Arlington Heights WOD.