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

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CrossFit
Strength:
“Open 11.3”
AMRAP 5:00
Squat Clean (165/110)
Jerk (165/110)

Masters 55+: (135/75)
*the barbell goes from ground to overhead with the athlete passing through a full Squat position while the bar is racked on the shoulders. This can be a Squat Clean Thruster, Power Clean-Front Squat-Jerk, or anything in between as long as it meets those standards.

Metcon:
“Open 11.5”
AMRAP 20:00
5 Power Cleans (145/100)
10 TTB
15 Wall Balls (20 to blue /14 to purple)

*masters 55+: Power Cleans (130/75), Wall Balls (20/10 to green line)

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 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.