06.16.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
5×2 Thruster (add weight each time)
5×10 (5/leg) Single Leg RDL

Metcon:
4×3:00on/1:00off for total reps
2-4-6-8-10…
Ab mat Sit ups
Plank Step ups (45/25)
DB Snatch (45/25)
Reverse Lunge Steps

Strength & Conditioning
Snatch Balance 3 sets x 2 up to 50%
Snatch 3 sets x 3 @ 80%
Back Squat 3, 3, 3, 3+ @ 80%
Press 3, 3, 3, 3+ @ 80%
Deadlift 1 set of 5+ @ 90%
Barbell Row 3 sets x 8

Powerbuilder:
Deadlift build up to a 2RM, then 2×1/2RM
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.