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

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CrossFit
Strength:
Alternating Tabata*:
Hollow Hold
Superman Hold
*8 rounds of each total, 1:00 rest after 4 rounds of each

Metcon:
3 rounds
50 Double Unders (4:1)
14 Push Press (105/75)
+
3 rounds
20 Burpees
14 Front/Back Squats (105/75)

Strength & Conditioning
Test Week!
WEEK 12
DAY 1
Snatch 1RM
Back Squat 1RM
DAY 2
Clean and Jerk 1RM
Bench Press 1RM
DAY 3
Power Clean and Jerk 1RM
Standing Strict Press 1RM
DAY 4
Front Squat 1RM
Deadlift 1RM

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

Training Essentials
Week 2, Class 4

Posted in Arlington Heights WOD.