06.02.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength/skill:
4×8 Evil Wheels or GHD Sit ups
4×8/side ATW Planks
4x max Hollow Hang from bar

Metcon:
For time:
500m Row
50 Barbell Back Rack Lunges (45/35)
100 Double Unders (4:1)
50 Barbell Front Rack Lunges (45/35)
500m Row

Strength & Conditioning
Snatch Balance
3 sets x 2 up to 50%
Snatch
3 sets x 3 @ 70%
Back Squat
5, 5, 5+ @ 70%
Press
5, 5, 5+ @ 70%
Deadlift
1 set of 5+ @ 85%
Barbell Row 3 sets x 8

Spontaneous Exercise:
100 Double Unders over the next 24 hrs.

Powerbuilder:
Deadlift work up to a 8RM, then 3×5/8RM
Front Squat or High bar, paused Squat 3×6, all sets 2-3 reps from failure
Press 8/75, 8/70, 10+/65
Closegrip Bench, Dips, or Hover Bench 3×6, all sets 2-3 reps from failure
See Coach for assistance exercises.

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.