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


CrossFit
Strength:
5×8 Renegade Row (per side)
5×8 Floor Press

Metcon:
4 rounds of 3:00on/1:00 off* for total reps
21 cal Row
15 Slam Ball over Shoulder
9 Plank Step ups (45/25)
6 Power Snatch (105/75)
*pick up where you left off

Strength & Conditioning
Snatch Progression
3 sets x 2 up to 55%
Snatch
3 sets x 3 @ 65%
Front Squat
6, 6, 6+ @ 65%
Press
6, 6, 6+ @ 65%
Deadlift
1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

Spontaneous Exercises:
Air Squats 10×10 over the course of your work day

Powerbuilder
Bench Press 5+/85
Push Press or DB Press 3×6 with the same weights from last week

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.