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


CrossFit
Skill/Strength:
Ball Slam Broad Jump 5×3
T-Rex Planks 5x:30s

Metcon:
12-10-8-6-4-2
KBS (53/35)
Tall Wall Ball Shots*(12/6)
TTB
*goal is to throw ball as high as possible each rep

Strength & Conditioning
Box Jump 4 sets x 3
Jerk 4 sets x 1 @ 95%
Front squat 1, 1, 1+ @ 90%
Press 1, 1, 1+ @ 90%
Deadlift (DOH) 4 sets x 3 @ 80%
Ring Row 3 sets x 10-20

Powerbuilder:
Squat 5/80, 5/75, 8+/70
RDL if weak off floor, Rack Pulls if weak at lockout 3×6, all sets 1-2 reps from failure
See Coach for assistance exercises.

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.