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


CrossFit
Warm up:
Prone Snow Angels

Skill/strength:
EMOM x 10:00
Odd: 10 Pistols
Even: :40 Plank Hold

Metcon:
AMRAP 7:00
2-4-6-8…
Front Squats (105/75)
Ball Slams

Rest 3:00

AMRAP 7:00
2-4-6-8..
Power Snatch (105/75)
Reverse Lunge Steps

Strength & Conditioning
Box Jump
4 sets x 3
Jerk
4 sets x 3 @ 70%
Front squat
5, 5, 5+ @ 70%
Press
5, 5, 5+ @ 70%
Deadlift (DOH)
5 sets x 5 @ 60%
Ring Row 3 sets x 10-20

Spontaneous Exercises: 50 Pull ups over next 24 hours

Powerbuilder
Squat 8/75, 8/70, 10+/65
RDL if weak off floor, Rack Pulls if weak at lockout 3×6, all sets 2-3 reps from failure
See Coach for assistance exercises

Boot Camp
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.