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

021817-41
CrossFit
Strength:
TGU 5×2/side, increase weight each round
:30s double arm OH KB/DB hold between sets

Metcon:
4 rounds for total reps, :40on/:20 off
Ball Slams
KBS (53/35)
HR Push Ups
Row (cal)

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.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.