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


CrossFit
Strength/skill:
5x AMAP HSPU
5×10 GHD Ext

Metcon:
For total reps:
1/2 Tabata (4 rounds) Row (cal)
2:00 MB (Squat) cleans (20/14)
-Rest 1:00
1/2 Tabata Row (cal)
2:00 MB Anchored Sit ups
-Rest 1:00
1/2 Tabata Row (cal)
2:00 MB Ground-to-OH (20/14)
-Rest 1:00
1/2 Tabata Row (cal)
2:00 MB Over Shoulder (20/14)

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.