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

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CrossFit
Strength:
10:00 to find max weight for:
1 Power Snatch + 1 Hang Snatch + 2 OHS
(Hang Snatch can be Power or Squat)

Metcon:
21-15-9-6-3
Double Unders (4:1)
Goblet Squats (53/35)
Atomic sit ups
Russian KBS (53/35)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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

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Posted in Arlington Heights WOD.