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

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CrossFit
Skill:
EMOM x 10:00
1 Snatch Balance + 3 OHS

Metcon:
For total reps
5x 3:00 on/1:00 off
12 Ab Mat Sit ups
9 Box Jumps (24/20)
6 Snatches (115/75)
3 Burpees

Strength & Conditioning
Transition / Testing Week (to establish benchmark loads)
Monday & Tuesday
1RM Snatch
1RM Clean
5RM Back Squat

Wednesday & Thursday
5RM Front Squat
1RM Press
3RM Deadlift

Friday & Saturday
1RM Jerk (from blocks)
5RM Bench Press
5RM OH Squat

Fitness Boot Camp
Coach Becky’s concoction

Training Essentials
Week #2 Class #6

Posted in Arlington Heights WOD.