04.28.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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

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

CrossFit
Skill/strength:
4×8/side Sledge Hammer
4×2/side TGU

Metcon:
5-1 Deadlift (205/155), strict Pull ups
5-1 Squat Cleans (135/95), HSPU
5-1 Power Snatch(95/65), Bar Hop Burpees

Notes:
Rx Set up
Women: Bar-15-15-25-5
Men: Bar-25-10-10-35

For HSPU, if you can’t kick up to wall for either RX or modified ROM, sub 2 Deficit Push ups for every 1 HSPU.

Strength & Conditioning
Clean and Jerk (4×1/85%)
Back Squat (4×3 90%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilder
Deadlift 5×3/10RM
Front Squat or high bar, paused Squat 3×6 with the same weights from last week
See Coach for assistance movements.

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.