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

 

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

CrossFit
Skill/strength:
EMOM X 16:00
1: 10 Pistols
2: 12 SB Ham Curls
3: 6-10 Dips
4: 20 Plank Step ups

Metcon:
For total reps
4 rounds
:30 Push Press (75/55)
:30 KTE
Rest 2:00
4 rounds
:30 Thrusters (75/55)
:30 Double Unders
Rest 2:00
4 rounds
:30 KBS(53/35)
:30 Burpees

Strength & Conditioning
WEEK 10
DAY 1
Snatch 2RM, then -10% for 2 x 2
Back Squat 1RM, then -15% for 3, then -25% for 3+
DAY 2
Clean and Jerk 2RM, then -10% for 2 x 2
Bench Press 1RM, then -15% for 3, then -25% for 3+
Front Squat 5RM, then -10% for 2 x 5
DAY 3
Standing Strict Press 5RM, then -10% for 2 x 5
Deadlift from 2-Inch Deficit 1RM, then -15% for 2 x 3

See Coach for assistance exercises

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.