06.09.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
5×5 Bandbell Press
1 lap Bottoms up KB Carry between sets

Metcon:
5 rounds for time:
15 HKR
9 Ball over Shoulder
6 Hang Squat Snatch (95/65)

Strength & Conditioning
Box Jump 4 sets x 3
Jerk 3 sets x 3 @ 75%
Overhead Squat 4, 4, 4, 4+ @ 75%
Bench 4, 4, 4, 4+ @ 75%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

PowerBuilder:
Deadlift work up to a 5RM, then 3×3/5RM
Front Squat or High Bar, paused Squat 3×6, all sets 1-2 reps from failure
Press 3/85, 4/80, 6+/75
Closegrip Bench, Dips, or Hover Bench 3×6, all sets 1-2 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.