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

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CrossFit
Skill: Review Barbell Movements for Metcon

Metcon:
7 x 3:00 on/2:00 off For total Reps (of the AMAP movement)
1: 30 Pull Ups + AMAP Thrusters (95/65)
2: 25 Burpees + AMAP OHS (95/65)
3: Row 400m + AMAP Hang Power Cleans (95/65)
4: AMAP Squat Snatch (95/65)
5: 50 Air Squats + AMAP Push Jerk (95/65)
6: 70 Double Unders (4:1) + AMAP Deadlifts (95/65)
7: 30 TTB + AMAP Clean and Jerk (95/65)

Notes: This workout is designed for you to GO HARD for each 3:00 segment, knowing you have 2:00 to recover

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 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

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Posted in Arlington Heights WOD.