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

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CrossFit
Skill/strength:
EMOM X 10:00
Odd: 10-15 TTB
Even: 10-15 GHD ext OR Good Mornings

Metcon:
21 Push Press (105/75)
100m Run
15 Wall Ball Shots (20/14)
250m Run
9 Front Rack Lunges (105/75)
400m run
9 Front Rack Lunges
250m Run
15 Wall Ball Shots
100m Run
21 Push Press

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.