04.25.17 | 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:
4x 1 lap DB Walking Lunges
(as heavy as possible)
:30 Side Plank right + :30 Side Plank left between sets

Metcon:
21-15-9
KBS (53/35)
TTB
+
21-15-9
Wall ball Shots (20/14)
Ball Slams
+
21-15-9
Step ups(24/20)
Ab Mat Sit ups

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.