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


CrossFit
Strength:
In 11:00, Accumulate 2:00 in each of the following:
Super man
Hollow Hold
Hollow Hang from Bar
Single Leg Balance (1:00 each)

Metcon:
5×2:00/1:00 for total reps
10 cal Row
10 Hang Power Snatch (95/65)
10 FR Lunge Steps (95/65)

Strength & Conditioning
Clean Progression 3 sets x 2 up to 55%
Clean 4 sets x 1 @ 90%
Overhead Squat 1, 1, 1+ @ 90%
Bench 1, 1, 1+ @ 90%
Chin up 35 reps in fewest # of sets
Prowler Sprint 5 sets x 1 lap

Powerbuilder:
Bench Press 5/80, 5/75, 8+/70
Push Press or DB Press 3×6, all sets 1-2 reps from failure
See Coach for assistance exercises.

Fitness Boot Camp
Coach Becky’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.