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

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CrossFit
Metcon 1:
10-15-20-15-10 Cal Row
Work:Rest 1:1

Metcon 2:
10-15-20-15-10
Front Rack Lunge Steps (45/35)
HR Push Ups
KBS

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.