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

IMG_1650
CrossFit
Strength:
EMOM x 12:00
1: 1 lap prowler(weighted if possible)
2: 30s T-Rex plank
3: 1 Lap Crossover Carry (switch arms ½ way)
4: :30s Jump Rope

Metcon:
AMRAP 12:00*
12 Wall Ball Shots (20/16)
12 Atomic Sit Ups
12 Box Jumps/Steps (24/20)
*20 Jumping Jacks @ Start, 2,4,6,8,10

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.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

Save

Posted in Arlington Heights WOD.