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

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CrossFit
Strength:
Good Mornings 5×8 (light-mod weight)
SB Ham Curls 5×8

Metcon:
For time:
20 HR Push ups
30 Ball over Shoulder (20/16)
40 KBS (53/35)
50 Walking Lunge Steps
40 KBS
30 Ball over Shoulder
20 HR Push ups

Strength & Conditioning
Week 9
DAY 1
Snatch 3RM, then -10% for 2 x 3
Back Squat 1RM, then -15% for 3, then -25% for 3+
DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 1RM, then -15% for 3, then -25% for 3+
DAY 3
Power Snatch 3RM, then -10% for 2 x 3
Front Squat 5RM, then -10% for 2 x 5
DAY 4
Standing Strict Press 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3

See your Coach for assistance work.

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.