07.07.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
Barbell Step ups 5×3 (build-challenge yourself)
Rest 1:00 between. Men use 20in box, women 16in.

Metcon:
AMRAP 16:00*
10 Ball over Shoulder
15 Ab Mat Sit ups
20 Stick Jumps (24/20)
*@ start, 4, 8, 12 : 25 KB Sumo DL (53/35)

Strength & Conditioning
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 65%
Overhead Squat 5, 5, 5 @ 65%
Bench 5, 5, 5 @ 65%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

Powerbuilder:
Deadlift work up to a 3RM
Front Squat or High bar, paused Squat 3×4, all sets 1-2 reps from failure
Press 3/85, 4/80, 6+/75
Closegrip Bench, Dips, or Hover Bench 3×4, 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.