02.10.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
Deadlift (Double Overhand grip) 5×4
10 SB Ham Curls between sets

Metcon:
21*-15*-9*
DB Snatch (per arm) 45/25
Row (cal)
*13 Burpees After each round

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 Jason’s choice

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Posted in Arlington Heights WOD.