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

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CrossFit
Strength:
Bandbell Press 5×5
DB Bent Over Row 5×6/arm

Metcon:
3×4:00 on/1:00 off for total reps
12 Waiters Lunges (25/15)
12 Ball over Shoulder (50/20)
12 Atomic Sit ups
12 Stick Jumps (20/16)

Strength & Conditioning
WEEK 7
DAY 1
Snatch 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Back Squat Work up to 90% of best 3RM for 3 x 3
DAY 2
Clean and Jerk 73% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1
Bench Press Work up to 90% of best 3RM for 3 x 3
Front Squat Work up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
DAY 3
Standing Strict Press Work up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
Deadlift Work up to 90% of best 3RM for 3 x 3

See Coach for assistance exercises

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.