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


CrossFit
Skill:
4x Max Handstand Hold (facing wall)
4x Max Hollow Hang from bar

Metcon:
AMRAP 15:00
5 Deadlifts (225/155)
10 TTB
15 Bar Hop Burpees
200m run

Strength & Conditioning
Clean Progression 3 sets x 2 up to 55%
Clean 3 sets x 3 @ 80%
Overhead Squat 3, 3, 3, 3+ @ 80%
Bench 3, 3, 3, 3+ @ 80%
Chin up 35 reps in fewest # of sets
Prowler Sprint
5 sets x 1 lap

Powerbuilder:
Bench Press 3/85, 4/80, 6+/75
Push press or DB Press 3×6, all sets 1-2 reps from failure
See Coach for assistance exercises.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.