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


CrossFit
Strength:
5×2/arm DB Squat Snatch
5×8/leg SL RDL

Metcon:
Tabata Intervals for total reps, 1:00 rest between each
Wall Ball Shots (20/14)
Strict Pull ups
Plank Step ups(45/25)
Power Snatch (95/65)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

 

Save

Posted in Arlington Heights WOD.