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


CrossFit
Skill:
In as few sets as possible:
30 Dips
50 Pistols

Metcon:
4 rounds for total reps
1:00 Row for cal
1:00 Ball Slams
1:00 Single Arm KBS (53/35)
1:00 Ab Mat Sit ups
1:00 Rest

Strength & Conditioning
Snatch Progression
3 sets x 2 up to 55%
Snatch
3 sets x 3 @ 75%
Front Squat
4, 4, 4, 4+ @ 75%
Press
4, 4, 4, 4+ @ 75%
Deadlift
1 set of 5+ @ 87.5%
Barbell Row 3 sets x 8

Spontaneous exercise:
Run 2 miles over the next 24 hrs.

Powerbuilder:
Bench Press 5/80, 5/75, 8+/70
Push press or DB Press 3×8, all sets 2-3 reps from failure
See Coach for assistance exercises.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

Posted in Arlington Heights WOD.