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

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CrossFit
Strength:
EMOM x 10:00
Odd: 20 Plank Shoulder Taps + 5 Single Arm DB Press (right)
Even: 20 Plank Shoulder Taps + 5 Single Arm DB Press (left)
Metcon:
5 rounds:
8 Power Snatch (95/65)
8 Bar Hop Burpees
Rest 1:00
5 rounds:
8 OHS (95/65)
8 Bar Hop Burpees

Strength & Conditioning
WEEK 6
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 3RM, then -15% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
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 2,  Class 4

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Posted in Arlington Heights WOD.