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

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CrossFit
Skill/Strength:
3 rounds of
:30 T-Rex Plank
:30 AMAP CTD Push ups
:30 Rest
+
3 rounds of
:30 Hollow Hang from bar
:30 AMAP Pull ups/negatives (no bands)
:30 Rest

Metcon:
3 rounds for time
14 Thrusters (75/55)
20 Ball Over Shoulder (50/20)
28 Atomic Sit Ups

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.