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

021817-12
CrossFit
Strength:
7:00 to find 1RM Clean & Jerk
Metcon:
“Open 16.3”
AMRAP 7:00
10 Power Snatches (75/55)
3 Bar Muscle Ups (sub: 5 CTB pullups/ 5 jumping CTB pull ups)

Rest 5:00

“Open 13.2”
AMRAP 10:00
5 Shoulder to OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps/steps (24/20)

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 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.