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


CrossFit
Strength:
Box Squat 5×5 (build)
Banded Hip Bridge 5×8

Metcon:
3 rounds for time
400m Run
20 DB Snatch (45/25)
10 V ups

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
Coach Becky’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.