02.17.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

0930 class-4-2
CrossFit
Strength:
Bench Press 5×4 (add weight each round)
VP/CC Single arm Row x 10/arm between sets

Metcon:
AMRAP 16:00
Buy in: 1000m Row
10 Wall Ball Shots (20/14)
20 HKR
30 Double Unders (4:1)

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 Jason’s choice

Posted in Arlington Heights WOD.