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

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CrossFit
Strength:
12:00 to find Heavy Single Clean and Jerk

Metcon:
AMRAP 5:00
1 Clean and Jerk @90%*
15 Atomic Sit ups

Rest 2:00

AMRAP 5:00
2 Clean and Jerk @ 80%*
10 Bar Hop Burpees

Rest 2:00

AMRAP 5:00
3 Clean and Jerk @70%*
25 Double Unders (4:1)

*% based on heavy single for today

Strength & Conditioning
Power Clean (3×3 70%)
Back Squat (4×5 75%)
Press (4×5 75%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilding
Squat 12/65,12/60,15+/55
RDL 3×10 all sets 2-3 reps from failure
Assistance exercises posted in gym, see coach for details

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.