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

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CrossFit
Strength:
EMOM X 8:00
5 DB Thrusters
(Increase weight as able)

Metcon:
AMRAP 16:00
Buy in: 32 Pull ups
16 Goblet Squats (53/35)
16 CTD Push ups
16 Inverted Burpees

Strength & Conditioning
Snatch (3×5 75%)
Front Squat (3×4 85%)
Bench Press (3×4 85%)
Pull Up (3 x AMAP)
Farmer Walk (3 x DnB)

Powerbuilder
Bench Press 8/75, 8/70, 10+/65
Push Press or DB Press 3×12, all sets 2-3 reps from failure
See Coach for assistance exercises

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.