04.21.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Strength:
3 laps KB Front Rack Lunge
3 laps Banded Side Step (optional KB Hold)

Metcon:
3 rounds for reps
1:00 Ball Slams
1:00 Ab Mat Sit ups
1:00 Box Jumps/Steps (24/20)
1:00 KBS (53/35)
1:00 Burpees
1:00 Rest

Strength & Conditioning
Clean and Jerk (3×3 75%)
Back Squat (3×4 85%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilder
Deadlift work up to a 5 RM, then 3×3/5RM
Front squat or high bar, paused squat 3×12 all sets 2-3 reps from failure
Press 8/75, 8/70, 10+/65
Closegrip bench, dips, or hover bench 3×12 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.