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


CrossFit
Skill/strength:
EMOM x 10:00
Odd: 1 lap Prowler Sprint
Even: 20 ATW Planks

Metcon:
4 rounds:
10m Frog Hop Burpees
10 KB Push Press (53/35)
+
4 rounds:
10m KB Goblet Lunge (53/35)
10 Ball Slams

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.