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

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CrossFit
Skill:
5 sets, 2:00 on/1:00 0ff
Row 15/12 cal + AMAP HSPU

Metcon:
AMRAP 7:00
21 Wall Ball Shots (20/14)
15 Ab Mat Sit ups
9 HKR
Rest 2:00, then Repeat. Pick up where you left off

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.