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


CrossFit
Strength:
EMOM x 10:00
Odd: 3 Press + 5 Burpees
Even: 5 Push Press + 3 Burpees
(Same weight for Press and Push Press)

Metcon:
15-12-9
Power Clean (95/65)
Wall Ball Shots (20/14)
12-9-6
Power Clean (115/85)
Wall Ball Shots
9-6-3
Power Clean (135/105)
Wall Ball Shots

Strength & Conditioning
Clean Progression
3 sets x 2 up to 55%
Clean
3 sets x 3 @ 70%
Overhead Squat
5, 5, 5+ @ 70%
Bench
5, 5, 5+ @ 70%
Chin up
35 reps in fewest # of sets
Prowler Sprint
5 sets x 1 lap

Spontaneous Exercises:
50 Burpees over next 24 hours

Powerbuilder
Bench Press 8/75, 8/70, 10+/65
Push Press or DB Press 3×6, all sets 2-3 reps from failure
See Coach for assistance exercises

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.