05.26.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Warm up:
Arm Circles

Strength:
5×4 Back Rack Lunges steps/leg
5×8 SB Hamstring Curls

Metcon:
AMRAP 15:00*
20 Double Unders (4:1)
10 Alternating DB Snatch (45/25)
5 HSPU
*15 Ab Mat Sit ups @start, 3, 6, 9, & 12

Strength & Conditioning
Box Jump
4 sets x 3
Jerk
4 sets x 3 @ 65%
Overhead Squat
6, 6, 6+ @ 65%
Bench
6, 6, 6+ @ 65%
Pull up
30 reps in fewest # of sets
Prowler Walk (add weight)
5 sets x 1 lap

Spontaneous Exercises:
Accumulate 100 Lunge Steps over the next 24 hrs.

Powerbuilder
Deadlift 5×3/10RM
Press 5+/85
Front squat or high bar, paused squat 3×6 with the same weights from last week
Closegrip bench, dips, or hover bench 3×6 with the same weights from last week
See Coach for assistance exercises.

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.