02.03.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
EMOM x 12:00
1: 1-2 Rope Climbs (6-12 Raise/Lowers)
2: HSPU (pick manageable sets)
3: 12-20 stick jumps

Metcon:
20-15-10-5
G-OH (115/75)
Double Unders x 2 (4:1)

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 Jason’s choice

Posted in Arlington Heights WOD.