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

030917-8
CrossFit
Strength:
Band Bell Press 5×5
Renegade Row 5×5/side
(Alternate)

Metcon:
4 X 3:00 on/1:00 off for total reps
12 KBS (53/35)
8 Atomic Sit ups
6 SA DB Thrusters (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.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.