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

IMG_1704
CrossFit
Strength:
EMOM X 10
Odd: 5 OHS (build as able)
Even: :40 Double OH KB/DB hold

Metcon:
4×4:00 on/ 1:00 off for total reps
28 Lunge Steps
14 TTB
14 Single Arm Russian KBS (50/30)

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.