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

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CrossFit
Strength:
4 laps Prowler Push
4 laps TB Side Step

Metcon:
In 13:00..
1000m Row
75 Ab Mat Sit ups
50 HKR
25 Plank Step ups (45/25)
AMAP Ball Slams

Score = # of Ball Slams

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.