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

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CrossFit
Skill:
5x 1:00 on/1:00 off
Max effort Row. Record total meters

Metcon:
10 rounds:
3 Snatch (125/85)
10 KBS (53/35)

15:00cap

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.