12.30.16 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
Every :90s X 5
2 Power Cleans + 4 Front Rack Lunges + 2 Push Jerks
Increase load each round

Metcon:
4 rounds for time:
20 Ball Slams
10 GHD Sit ups
4 DB Squat Snatch (45/25)
1 Rope Climb (8 rope HKR)

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 Jason’s choice

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Posted in Arlington Heights WOD.