12.29.16 | CrossFit, Strength & Conditioning, Training Essentials and Fitness Boot Camp

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CrossFit
Skill:
10:00 to accumulate
30 Dips
3:00 of a Static Hold (your choice)

Metcon:
AMRAP 14:00
10 cal Row
8 Stone to Box (50/30)
6 Deficit CTD Push ups (hands on 25/15 plates)
4 Bar Hop Burpees
2 Thrusters (125/85)

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.

Fitness Boot Camp
Coach Becky’s’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.