03.17.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill/strength:
EMOM X 10
Odd: 6-10 Pistols
Even: 2 laps Weighted Carry (your choice)

Metcon:
Every 5:00 for 4 rounds:
Row 500m
10 Power Cleans (135/95)
40 Double Unders (4:1)

4 seperate times. Only record slowest time.

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
End the work week with some real work!

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Posted in Arlington Heights WOD.