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

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CrossFit
Strength:
Every :30 for 8:00
1 Deadlift @ 70-80%

MetCon:
5 rounds for total reps
:40 on/:20 off
G-OH(115/75)
Atomic Sit ups
Wall Ball Shots (20/14)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.