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

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

CrossFit
Strength:
Every :30 for 6:00
1-2 strict Pull ups OR 10-15sec negative OR 3-5 Scap Pull ups

AMRAP 18:00*
Deadlift (105/75)
Front Squat
Shoulder to Overhead
*start at one rep each, increase by one rep each round. 100m Run after each round.

Strength & Conditioning
Power Clean (4×1 85%)
Back Squat (4×3 90%)
Press (4×3 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilder
Squat 8+/80
RDL if weak off floor, rack pulls if weak at lockout
3×6 with the same weights from last week
See Coach for assistance exercises

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.