05.02.17 | 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:
5×10 GHD Ext OR Good Mornings
Max Hollow Hold between each

Metcon:
2 rounds for total reps:
2:00 DB Snatch (45/25)*does not have to be alternating
2:00 Front Rack Lunges (45/35)
2:00 Deficit KB Sumo DL (53/35) – (stand on 45/25 plates)
2:00 Rest

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.