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


CrossFit
Warm up:
Sumo Squat-to-Stand

Strength:
EMOM x 10:00
Odd: 10 Single arm DB Press (5/arm)*
Even: 7 Eccentric Push ups
*increase weight as able

Metcon:
2 rounds for time
Run 250m
10 Wall Balls(20/14)
5 Squat Cleans (135/95)
10 Wall Balls
Run 250m
10 Ball Slams
5 Squat Cleans(135/95)
10 Ball Slams

Strength & Conditioning
Clean Progression
3 sets x 2 up to 55%
Clean and Jerk
3 sets x 3 @ 65%
Squat
6, 6, 6+ @ 65%
Bench
6, 6, 6+ @ 65%
Chin up
30 reps in fewest # of sets
Prowler Walk (add weight)
5 sets x 1 lap

Spontaneous Exercises:
Accumulate 100 Push ups over the next 48 hours outside of the gym.

Powerbuilder
Squat 5+/85
RDL if weak off floor, rack pulls if weak at lockout 3×6 with the same weights from last week
See Coach for assistance exercises.

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.