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


CrossFit
Strength:
EMOM x 8:00
Odd: 3-8 Strict Pull ups/Chin ups
Even: 12 Bent Over Rows

Metcon:
Run 400m
21-15-9
Sumo Deadlifts (95/65)
Lunge steps

Run 400m
15-9-6
Push Press (95/65)
HR Push ups

Run 400m
9-6-3
OHS (95/65)
V-ups

Strength & Conditioning
Clean Progression
3 sets x 2 up to 55%
Clean and Jerk
3 sets x 3 @ 75%
Squat
4, 4, 4, 4+ @ 75%
Bench
4, 4, 4, 4+ @ 75%
Chin up
30 reps in fewest # of sets
Prowler Walk (add weight)
5 sets x 1 lap

Powerbuilder:
Squat 80/5, 75/5, 70/8+
RDL if weak off floor, Rack Pulls if weak at lockout 3×8, all sets 2-3 reps from failure
See Coach for assistance exercises.

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.