10.11.16 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials and Mobility

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CrossFit
Strength:
EMOM X 10:00
Odd: 6-10 Dips
Even: 10 Renegade Rows

Metcon:
5 rounds for total reps
:40 on/:20 off
Clean and Jerk (115/75)
Atomic Sit ups
Row (cal)

Strength & Conditioning
The new eight week cycle begins this week. This time around we’ll run two consecutive four week mesocycles based on the Wendler 5-3-1 system with some added Olympic lifts. Some things to keep in mind:
If this is your first cycle, use 90% of your 1 RM for the core lifts (squats, press, bench press and deadlift).
On the last set of each core movement, go for as many reps as possible.
At the end of the first four week mesocycle, add 5 pounds to your bench and shoulder press 1RM and 10 pounds to your squat and deadlift numbers.
On movements that you do not have a 1 RM for, find a weight that allows you to complete all the sets and reps, but one that challenges you in the last set.

Clean 5/75, 3/80, 1/85
Back Squat 5/75, 5/80, 5/85
DB Bent Arm Lateral Raise 5×10-15
Russian Twists 3×20
Body Row 5xAMAP (horizontal)
800 m. Run for time

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

Mobility
Join Yogi Larry for some much needed recovery and mobility work.

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Posted in Arlington Heights WOD.