02.08.17 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

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CrossFit
Strength:
EMOM x 8:00
Odd: 7 DB Thrusters
Even: 14 Ball Slams

Metcon:
Inspired by Open 16.2
5×4:00 on/1:00 off for total reps
25 TTB
50 Double Unders (4:1)
Squat Cleans*

*Squat Clean Rep/Weight scheme is as follows
1st round: 15 @ Rx+ 135/85, Rx 115/65
2nd round: 13@ Rx+ 185/115, Rx 135/85
3rd round: 11 @ Rx+ 225/145, Rx 155/105
4th round: 9 @ Rx+ 275/175, Rx 185/125
5th round: 7@ Rx+ 315/205 Rx: 205/145

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 for Hump Day Hysteria at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6 p.m. or Saturday morning at 9 a.m. RSVP

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Posted in Arlington Heights WOD.