02.02.17 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Strength:
EMOM x 10:00
odd: 2 Squat Snatch
even: 10 Pistols
(add weight each round if possible)

Metcon:
3 rounds**
10 KBS (53/35)
10 Burpee Box Overs (24/20)
+
2 rounds
15 KBS (53/35)
15 Burpee Box Overs (24/20)
+
1 round
30 KBS (53/35)
30 Burpee Box Overs (24/20)

**Rest 1:00 between each set

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.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.