03.10.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

021817-23
CrossFit
Skill:
1000m Row FOR TIME
Focus on SPM <30

Metcon:
AMRAP 16:00*
20 Back Squats (95/65)
20 Ball Slams
20 Stick Jumps (20/16)
*@start and every 2min = 8 Bar Hop 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

Fitness Boot Camp
End the work week with some real work!

Posted in Arlington Heights WOD.