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

2016christmasgonebadRegular Class Schedule Today!

CrossFit
“Christmas Gone Bad”
3 rounds for total reps:
1:00 at each station, 1:00 rest between rounds

Wall Ball Shots (20/16)
KB Swings (53/35)
Box Jumps (20)
Push Press (75/55)
Row (kcal)

Strength & Conditioning
This is a transition week before we start the next cycle. We will be doing a preview of Week 1 to give you a sense of the new program.

Three-day per week Powerlifting and Olympic Weightlifting 12 week program: (For those who wish to focus on CrossFit and want to make this a two-day per week program, simply add the Clean & Jerks from Day 2 to the Day 3 work and omit the rest of Day 2.)

WEEK 1
DAY 1
Snatch 3RM, then -10% for 2 x 3
Back Squat 5RM, then -15% for 5+ DAY 1

DAY 2
Clean and Jerk 3RM, then -10% for 2 x 3
Bench Press 5RM, then -15% for 5+
Front Squat 3RM, then -10% for 2 x 3

DAY 3
Standing Strict Press 3RM, then -10% for 2 x 3
Deadlift 5RM, then -10% for 2 x 5

Assistance exercises will be posted in the gym. See your 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.