06.23.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Skill:
In 12:00 complete:
5 Rope Climbs
100 Plank Step ups

Metcon:
Run 200m
21 Pull ups
21 Ball over Shoulder
21 Atomic Sit ups
Run 400m
15 Pull ups
15 Ball over Shoulder
15 Atomic Sit ups
Run 600m
9 Pull ups
9 Ball over Shoulder
9 Atomic Sit ups

Strength & Conditioning
Box Jump 4 sets x 3
Jerk 3 sets x 2 @ 85%
Overhead Squat 2, 2, 2+ @ 85%
Bench 2, 2, 2+ @ 85%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilder:
Deadlift 5×3/10RM
Front Squat or High Bar, Paused Squat 3×10 at 50% of last week’s weight
Press 3+/90
Closegrip Bench, Dips, or Hover Bench 3×10 at 50% of last week’s weight
See Coach for assistance exercises.

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.