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

021817-2
CrossFit
Skill/Conditioning:
EMOM x 12:00
1 150m Row
2 10x10m Shuttle Run
3 20-40 Double Unders

Metcon:
5 rounds for time:
20 Ball over shoulder (50/20)
15 KTE
10 Burpees onto plate(45/25)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

 

Posted in Arlington Heights WOD.