01.27.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
EMOM X 8:00
2 Push Press @70-75% plus…
Odd minutes: 10 Renegade Rows
Even minutes: 10 ATW Planks

Metcon:
AMRAP 10:00
12 Thrusters (45/35)
12 OHS (45/35)
12 Pull ups

Skill:
50 Pistols (not for time)

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.

Fitness Boot Camp
Coach Jason’s choice

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Posted in Arlington Heights WOD.