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


CrossFit
Warmup:
Shoulder Stability

Strength:
5×1/side TGU (build)
5×20 Plank Step ups

Metcon:
3 rounds for time:
50 Double Unders (3:1)
7 Pull ups
7 TTB
10 Ground – to -OH (135/95)

Strength & Conditioning
Max Week
Establish 1RM for:
Front Squat
Bench Press
Pull Ups (AMAP)
Farmer Walk (Distance & weight)

Powerbuilder
Bench Press 5/80, 5/75, 8+/70
Push press or DB Press 3×12, all sets 2-3 reps from failure
See Coach for assistance exercises.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.