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

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CrossFit
Strength:
6×5 Band Bell Press
**7 TTB between sets. Try for unbroken on the TTB. Scale to kip swing with straight leg raise

Metcon:
For total reps:
2:00 DB Snatch (50/35)
2:00 Wall Ball Shots (20/16)
2:00 Ball Slams
2:00 Box Overs (24/20)
1:00 Rest between each

Strength & Conditioning
Power Clean (3×3 70%)
Back Squat (3×5 80%)
Press (3×5 80%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilding
Squat 10/70, 10/65, 12+/60
RDL 3×10, all sets 2-3 reps from failure
Accessory movements posted in gym

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.