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


CrossFit
Warmup:
Midline

Strength:
EMOM X 10:00
Odd: 3 Thrusters (build)
Even: 15 KBS

Metcon:
400m Farmers Carry (53/35)
40 MB Squat Cleans (20/16)
200m plate carry (45/25)
20 Double KB Deadlifts (53/35)
100m MB OH Carry (20/16)
10 Burpees on to Plate(45/25)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.