03.15.17 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

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CrossFit
Skill:
10:00 to find:
Max Height Box Jump
Max Hold L-sit

Metcon:
“Tabata Barbell”

Tabata intervals for total reps:

Deadlift 185/125
Hang Power Clean 135/95
Front Squat, 85/65
Push Press 65/35
1:00 rest between each

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 for Hump Day Hysteria at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6 p.m. or Saturday morning at 9 a.m. RSVP

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Posted in Arlington Heights WOD.