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

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CrossFit
Skill/Strength:
3xAMAP Dips
3×10 Evil Wheels

Metcon:
AMRAP 8:00
30 Double Unders (4:1)
10 Alternating DB Snatch (45/25)

AMRAP 8:00
15 Box Jumps/Steps (24/20)
15 Deadlifts(115/75)

AMRAP 8:00
10 Bar Hop Burpees
10 OHS (95/65)

Rest 2:00 between each, 3 separate scores

Strength & Conditioning
WEEK 5
DAY 1
Snatch 3RM, then -10% for 2 x 3 Back Squat 3RM, then -15% for 3+

DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 3RM, then -15% for 3+
Front Squat 1RM, then -15% for 3, then -25% for 5

DAY 3
Standing Strict Press 1RM, then -15% for 3, then -25% for 5+
Deadlift 3RM, then -10% for 2 x 3

Check with Coach for NEW assistance exercises.

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.