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

0930 class-6
CrossFit
Strength/Skill:
SL RDL 4×10/leg
Evil Wheels 4×8
Hollow Hang From Bar 4x Max hold

Metcon:
4 Rounds for total reps:
1:00 Front Squats (45/35)
1:00 Bar Hop Burpees
1:00 Shoulder to OH (45/35)
1:00 Rest

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.