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

021817-5
CrossFit
Strength:
EMOM X 10:00
Odd: 8 Eccentric Close Grip Push-ups
Even: AMAP Strict Pull-up/Chin-ups
Metcon
For time:
*10-8-6-4-2
Squat Snatch**(125/85)
Front Rack Lunge Steps (125/85)
*1 Rope Climb(sub:6 cal Row) before each round
**Power Snatch + OHS permitted
15:00 cap

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

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.