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


CrossFit
Strength/Skill:
5×5 DB Thrusters (build)
5x AMAP Strict Chin ups

Metcon:
2 rounds for total reps:
2:00 10m Shuttle Run
2:00 Deadlifts (50% of max)
2:00 Pistols
2:00 Rest

Strength & Conditioning
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 2 @ 85%
Front Squat 2, 2, 2+ @ 85%
Press 2, 2, 2+ @ 85%
Deadlift 1 set of 5+ @ 92.5%
Barbell Row 3 sets x 8

Powerbuilder:
Bench Press 3+/90
Push press or DB Press 3×10 at 50% of last week’s weight
See Coach for assistance exercises.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.