05.12.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Skill:
EMOM X 12:00
1 :40 Pistols
2 :40 KBS
3 :40 Burpees

AMRAP 12:00*
24 Double Unders (4:1)
12 Ball Slams
*3 Power Cleans (155/105) EMOM

Strength & Conditioning
Clean and Jerk (3×3 70%)
Back Squat (3×5 70%)
Deadlift (1 x 5)
DOH Deadlift (1 x 10)
Chin Up (3 x AMAP)
Dip (3 x AMAP)

Powerbuilder
Deadlift: work up to a 10RM, then 3×6/10RM
Front squat or high bar, paused squat 3×8, all sets 2-3 reps from failure
Press 10/70, 10/65, 12+/60
Closegrip bench, dips, or hover bench 3×8, all sets 2-3 reps from failure

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.