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


CrossFit
Strength:
Broad Jump 4x10m (be explosive)
RDL 4×5 (same weight, moderately heavy)

Metcon:
In a 3:00 window, row 250 then max reps of:
Round 1/4: Shoulder-to-OH (105/75)
Round 2/5: Front/Back Squat (105/75)
Round 3/6: Bar Hop Burpees
1:00 rest between rounds

Strength & Conditioning
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 65%
Front Squat 5, 5, 5 @ 65%
Press 5, 5, 5 @ 65%
Deadlift 1 set of 5 @ 65%
Barbell Row 3 sets x 8

Powerbuilder:
Bench Press 3/85, 4/80, 6+/75
Push Press or DB Press 3×4, all sets 1-2 reps from failure
See Coach for assistance exercises.

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.