04.14.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
EMOM X 10:00
Odd: 10 Stone to Box
Even: :30 Static Hold (your choice)

Metcon:
For time:
5 Rope Climbs (sub: 7 horizontal as possible Body Rows= 1 Climb)
250m Farmers Carry (53/35)
100 Double Unders (4:1)
100m Walking Lunges

Strength & Conditioning
Clean and Jerk (3×3 70%)
Back Squat (3×5 80%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilder
Deadlift work up to a 10RM, then 3×6/10RM
Front Squat 3×10, all sets 2-3 reps from failure
Press 10/70, 10/65, 12+/60
Close-grip Bench Press or Dips 3×10, all sets 2-3 reps from failure

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

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Posted in Arlington Heights WOD.