02.24.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

021817-20
CrossFit
Strength/Power: EMOM x 12:00
1: 1 lap (weighted) or 2 laps (not weighted) Prowler Push
2: 5 Box JUMPS (taller than normal, NOT rebounding)
3: 5 Ball Slam Broad Jumps (ball slam immediately into broad jump, walk back to reset)

Metcon:
5×3:00 on/1:00 off for total reps
10 Hang Power Cleans (95/65)
10 Ab Mat Sit ups
10 Front Rack Lunge Steps (95/65)
10 Goblet Squats (53/35)

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 Jason’s choice

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Posted in Arlington Heights WOD.