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

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CrossFit
Strength/skill:
EMOM x 20:00
1: Row cal (10/8)
2: 15 KB Sumo DL
3: 1 lap Frog Hop Burpees
4: 6-10 Pistols

Metcon:
“For Malaika”
AMRAP 7:00
7 Snatch (125/85/25# DB alternating)
14 Pull ups/ Hanging Knee Raises
28 Double Unders (3:1)

Strength & Conditioning
Power Clean (3×5 75%)
Back Squat (3×4 85%)
Press (3×4 85%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilder
Squat 8/75, 8/70, 10+/65
RDL 3×12 all sets 2-3 reps from failure
See Coach for accessory movements

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.