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

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CrossFit
Skill:
EMOM x 10:00
Odd: 1 rope climb (6 raise/lowers OR 8 Rope HKR)
Even: :40 OH plate hold (2 hands)
Metcon:
30 Power Snatch (95/65)
60 HR Push Ups
90 KBS (53/35)

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

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.