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

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CrossFit
Skill:
4x250m Row (SPM 26-28)
1:1 work:rest

Metcon:
For time:
50 Med Ball Cleans (20/16)
25 Shoulder to Overhead (135/95)
50 Med Ball Cleans

Strength & Conditioning
Snatch (3×3 70%)
Front Squat (4×5 75%)
Bench Press (4×5 75%)
Pull Up (3 x AMAP)
Farmer Walk (3 Laps)

Powerbuilding
Bench Press 12/65,12/60,15+/55
Push Press or DB Press 3×8, all sets 2-3 reps from failure
Assistance exercises posted in gym

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.