03.03.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
EMOM x 10:00
odd: 2 laps Single Arm OH Carry(KB/DB)
even: :40 your choice STATIC HOLD

Metcon:
AMRAP 12:00
1 Rope Climb (Sub=6 raise/lowers or 8 rope HKR)
12 Push Press (95/65)
36 Double Unders (4:1)

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 Jason’s Friday Special

Posted in Arlington Heights WOD.