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

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CrossFit
Inspired by Open 15.2…
AMRAP 12:00
10-12-14-16
OHS (95/65)
Pull Ups*
*RX+: CTB, Rx: Chin over bar, Scaled: Jumping CTB Pull Ups
Rest 5:00
“Open 15.4”
AMRAP 8:00
3 HSPU
3 cleans (185/125)
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU
6 cleans
21 HSPU
9 cleans
Etc., adding 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds.

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
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

Posted in Arlington Heights WOD.