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

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CrossFit
Strength:
Split Jerk 5×2@~80% of C&J

Metcon:
EMOM X 12
1: 15 Ball Slams
2: 15 KBS
3: AMAP Burpees
Score = total Burpees

Rest 1:00

EMOM X 12
1: 15 KTE
2: 15 Wall Ball Shots (20/14)
3: AMAP Double Unders
Score = total Double Unders

Strength & Conditioning
WEEK 11
DAY 1
Snatch 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1, 90% for 1 x 1
Back Squat Work up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
DAY 2
Clean and Jerk 70% for 1 x 2, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1, 90% for 1 x 1
Bench Press Work up to 90% of best 1RM for 1 x 1, then -20% for 2 x 3
DAY 3
Power Snatch 1RM, then -15% for 3, then -25% for 3+
Front Squat Work up to 90% of best 5RM for 3 x 5
DAY 4
Standing Strict Press Work up to 90% of best 5RM for 3 x 5
Deadlift 1RM, then -15% for 3

See Coach for assistance work.

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.