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

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CrossFit
Warm up:
Erectors (hip hinge)

Skill/strength:
4×6 Kip Swing (focus on hollow to superman)
4x :30-35 Hollow Hang from Bar

Metcon:

4x 5:00 on/2:00 off for total reps

250m Run
20 Burpees
In remaining time AMAP:
Rnd 1&3: Hang Squat Snatch (75/55)
Rnd 2&4: Hang Squat Clean (75/55)

Strength & Conditioning
Max Week
Establish 1RM for:
Back Squat
Press
Chin Up (AMAP)
Dip (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

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.