05.04.17 | CrossFit, Strength & Conditioning, Training Essentials 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
Strength:
4×4 DOH T&G Deadlifts (build as able)
4×3 Box Jumps (taller than normal)

Metcon:
6×2:00 on / 1:00 off for total reps
Each round begins with 250m Row, then AMAP
Round 1,3,5: Thrusters (75/55)
Round 2,4,6: Ball Slams

Strength & Conditioning
Snatch (3×1 90%)
Front Squat (3×2 95%)
Bench Press (3×2 95%)
Pull Up (3 x AMAP)
Farmer Walk (3 Laps)

Powerbuilder
Bench Press 10/70, 10/65, 12+/60
Push press or DB Press 3×8, all sets 2-3 reps from failure
See Coach for assistance movements.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.