04.07.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

IMG_1773
CrossFit
Strength:
5×6(3/leg) Front Rack Lunge Steps, increased weight each round
5×3 Box Jumps (go higher than normal if possible)

Metcon:
4 rounds for total reps:
1:00 Pistols
:30 Rest
1:00 TTB
:30 Rest
1:00 Burpees
:30 Rest

Strength & Conditioning
Clean and Jerk (3×3 70%)
Back Squat (4×5 75%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilding
Deadlift – Work up to 12 RM
Front Squat 3×10 all sets 2-3 reps from failure
Press 12/65, 12/60, 15+/55
Bench Press or Dips 3×8 all sets 2-3 reps from failure

Fitness Boot Camp
End the work week with some real work!

Save

Posted in Arlington Heights WOD.