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

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CrossFit
Strength:
EMOM X 10:00
Odd: 10 Goblet Over Unders (5 each direction)
Even: 6-10 Dips

Metcon:
10-8-6-4-2
Squat Snatch (95/65)
TTB
+
2-4-6-8-10
Push Jerk (95/65)
Burpees

Strength & Conditioning
Power Clean (3×1 90%)
Back Squat (3×2 95%)
Press (3×2 95%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilder
Squat 10/70, 10/65, 12+/60
RDL if weak off floor, rack pulls if weak at lockout 3×10, all sets 2-3 reps from failure
See Coach for assistance movements.

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.