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

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CrossFit
Skill/Strength:
Review HSPU progression/Dip options
3:00 max HSPU
3:00 max Dips
2:00 max HSPU
2:00 max Dips
1:00 max HSPU
1:00 max Dips

Metcon:
For time:
21 Back Squats (105/75, from ground)
21 KBS (53/35)
250m Row
15 Back Squats
15 KBS
250m Row
9 Back Squats
9 KBS
250m Row

Strength & Conditioning
Power Clean (3×3 70%)
Back Squat (4×5 75%)
Press (4×5 75%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilding
Squat 12/65,12/60,15+/55
RDL 3×10 all sets 2-3 reps from failure
Assistance exercises posted in gym, see coach for details

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

Posted in Arlington Heights WOD.