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

IMG_1799
CrossFit
Strength/skill:
5×8 Evil Wheels
5x Max Attempt L-sit OR Top of Dip Hold

Metcon:
For time
40 Deadlifts (185/135)
20 Bar Hop Burpees
30 Power Cleans (135/85)
30 Box Jumps/Steps (24/20)
20 Shoulder to Overhead (105/65)
40 Double Unders (4:1)

Strength & Conditioning
Snatch (3×3 70%)
Front Squat (3×5 80%)
Bench Press (3×5 80%)
Pull Up (3 x AMAP)
Farmer Walk (3 laps)

Powerbuilding
Bench Press 10/70, 10/65, 12+/60
Push Press or DB Press 3×10 all sets 2-3 reps from failure
See Coach for assistance exercises

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.