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

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CrossFit
Skill/Strength:
In as few sets as possible:
30 Dips
30 Body Rows (as horizontal as possible)

Metcon:
AMRAP 15:00
Buy in: 100 Air Squats
9 HR Push ups
15 Pull ups
21 OH Plate Lunges (45/25)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.