05.11.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

CrossFit
Strength:
OHS 5×3 (build)
GHD ext 5×8

AMRAP 16:00*
8 Deadlifts (155/105)
16 Atomic Sit ups
32 Lunge Steps
*250m Row @ start, 4, 8, 12

Strength & Conditioning
Snatch (3×3 70%)
Front Squat (3×5 70%)
Bench Press (3×5 70%)
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 exercises.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.