03.04.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, and Free Class Challenge

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CrossFit
Strength:
Bandbell Press 5×3
AMAP Strict Pullups/Chinups between sets

Metcon:
For total reps
3 rounds
1:00 Hang Power Snatch (75/55)
1:00 Front Squat (75/55)
1:00 Atomic Sit ups

Rest 3:00

2 rounds
1:00 Hang Power Snatch (95/65)
1:00 Front Squat (95/65)
1:00 Atomic Sit Ups

Rest 2:00

1 Round
1:00 Hang Power Snatch (105/75)
1:00 Front Squat (105/75)
1:00 Atomic Sit 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.

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

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Posted in Arlington Heights WOD.