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


CrossFit
Warm up:
Hamstrings

Strength:
3 laps Banded Side Step
3 laps Prowler Push
3 laps KB Front Rack Lunge

Metcon:
AMRAP 12:00
8 Deadlifts (135/95)
12 Burpee Box Overs (24/20)
24 Atomic Sit ups

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.