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


CrossFit
Strength/skill:
4 laps OH Bandbell Walk
4×10 OHS w/empty Bar
(Alternate movements. Focus on active shoulders and full ROM)

Metcon:
4 rounds for total KBS
In 4:00:
Row 300m
20 Wall Ball Shots (20/14)
AMAP KBS (53/35)

2:00 rest between rounds

Strength & Conditioning
Clean Progression 3 sets x 2 up to 55%
Clean and Jerk 3 sets x 2 @ 85%
Squat 2, 2, 2+ @ 85%
Bench 2, 2, 2+ @ 85%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilder:
Squat 3+/90
RDL if weak off floor, rack pulls if weak at lockout 3×10 at 50% of last week’s weight
See Coach for assistance exercises.

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.