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

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CrossFit
Strength:
5×10 GHD Hip/Back Ext
5×6 DB/KB Suitcase Deadlift (per side)

Metcon:
21-15-9-6-3
Ball Slams
Box Lateral Step Ups* (24/20)
Plank Step Ups
Goblet Squats (53/35)

*full hip ext required

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.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.