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


CrossFit
Strength:
EMOM x 10
Odd: 5-7 Snatch Balance
Even: 10 DB Single Arm OHS
**focus on good depth, add weight if able

Metcon:
2 rounds for time:
60m KB Front Rack Lunges (53/35)
40 KBS (53/35)
20 Reverse Burpees*

*start standing, roll onto your back, arms/legs extended, tuck back in and stand.

Strength & Conditioning
Box Jump 4 sets x 3
Jerk 3 sets x 3 @ 80%
Front squat 3, 3, 3, 3+ @ 80%
Press 3, 3, 3, 3+ @ 80%
Deadlift (DOH) 5 sets x 4 @ 70%
Ring Row 3 sets x 10-20

Powerbuilder:
Squat 85/3, 80/4, 75/6+
RDL if weak off floor, Rack Pulls if weak at lockout 3×6, 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 2, Class 4

Posted in Arlington Heights WOD.