05.19.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Warmup
Glutes (banded side step)

Strength:
EMOM X 10:00
Odd: 10 SL RDLs
Even: 10 Bulgarian Split Squats

Metcon:
500m Row
5 Front Squats (135/95)
400m Row
10 Front Squats (105/75)
300m Row
15 Front Squats (75/55)
200m Row
20 Front Squats (45/35)
100m Row

Women’s: Bar-10-10-10
Men’s: Bar-15-15-15

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

Powerbuilder
Deadlift: work up to a 3RM, then 2×2/3RM
Front squat or high bar, paused squat 3×12, all sets 2-3 reps from failure
Press 5/80, 5/75, 8+/70
Closegrip bench, dips, or hover bench 3×12, 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.