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


CrossFit
Strength:
Hang Squat Clean 5×3(build)
Single Leg RDL 5×3/leg (do before each set of cleans)

Metcon:
4 rounds of :40 on/:20 off for total reps
Double Unders
KTE
10m Shuttle Runs* (10m=1 rep)
Wall Ball Shots (20/14)

*foot touches line

Strength & Conditioning
De-load Week!
Clean Progression 3 sets x 2 up to 55%
Clean and Jerk 3 sets x 3 @ 65%
Squat 5, 5, 5 @ 65%
Bench 5, 5, 5 @ 65%
Chin up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilder:
Squat 3/85, 4/80, 6+/75
RDL if weak off floor, Rack Pulls if weak at lockout 3×4, 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 1, Class 1

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Posted in Arlington Heights WOD.