12.28.16 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge

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CrossFit
Skill:
EMOM X 16:00
1: *CTB Pull ups
2: *Pistols
3: *TTB
4: 10 Burpees
*Pick manageable sets somewhere between 6-12reps

Metcon:
“Open 13.2”
AMRAP 10:00
5 Shoulder to Overhead (115/75)
10 Deadlifts (115/75)
15 Box Jump/Step (24/20)

Masters 55+: 95/55, 20in

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 for Hump Day Hysteria at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6 p.m. or Saturday morning at 9 a.m. RSVP

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Posted in Arlington Heights WOD.