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


CrossFit
Strength:
EMOM x 12:00
1: 6 (:03) Pause Front Squats
2: 15 KBS
3: 12 SL RDL

Metcon:
3 rounds for time:
100 Single Unders
25/20 cal Row
15 Wall Ball Shots (20/14)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.