06.30.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
TGU 5×2/side (build)

Metcon:
For total reps of Pull/Push ups
EMOM x16:00
Odd: 12 Ball Slams + AMAP Pull ups
Even: 12 Ab Mat Sit ups + AMAP Push ups

Strength & Conditioning
Snatch Balance 3 sets x 2 up to 50%
Snatch 4 sets x 1 @ 90%
Back Squat 1, 1, 1+ @ 90%
Press 1, 1, 1+ @ 90%
Deadlift 1 set of 2+ @ 95%
Barbell Row 3 sets x 8

Powerbuilder:
Deadlift work up to a 5RM, then 3×3/5RM
Press 5/80, 5/75, 8+/70
Front Squat or High Bar, Paused Squat 3×6, all sets 1-2 reps from failure
Closegrip Bench, Dips, or Hover Bench 3×6, all sets 1-2 reps from failure
See Coach for assistance exercises.

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.