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


CrossFit
Skill/Strength:
EMOM X 10:00
Odd: :30 Hollow Hold
Even: 16 Renegade Rows

Metcon:
400m Run
+
21-15-9-6-3
Front Squat (105/75)
TTB
+
400m Run

Strength & Conditioning
(De-load Week)
Power Clean (3×3 70%)
Back Squat (3×5 70%)
Press (3×5 70%)
RDL (3 x 5)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilder
Squat 8/75, 8/70, 10+/65
RDL if weak off floor, rack pulls if weak at lockout
3×10, all sets 2-3 reps from failure
See Coach for assistance exercises

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

Training Essentials
Week 1, Class 1

Posted in Arlington Heights WOD.