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

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CrossFit
Skill/strength:
EMOM x 10:00
Odd: 1 lap Front Rack Lunges (add weight if able)
Even: Dips(pick manageable sets)

Metcon:
For Time*:
21-15-9-6
Thrusters(95/65)
Atomic Sit Ups
*250m Run before each round

Strength & Conditioning
WEEK 8
DAY 1
Snatch 1RM, then -15% for 3, then -25% for max reps
Back Squat Work up to a final 3RM, then -15% for 3+
DAY 2
Clean and Jerk 1RM, then -15% for 3 and -25% for max reps
Bench Press Work up to a final 3RM, then -15% for 3+
Front Squat Work up to final 1RM, then -20% for 3
DAY 3
Standing Strict Press Work up to final 1RM, then -20% for 3+
Deadlift Work up to final 3RM, then -15% for 3+

See your Coach for assistance exercises.

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.