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


CrossFit
Skill/strength:
5x 4-6 Dips
5x :20 Hollow Hold
5x :20 Superman Hold
(Rotate through all 3)

Metcon:
20-15-10-5*
TTB
Thrusters (75/55)
*250m Row after each round

Strength & Conditioning
Test Week
Establish 1RM for:
Clean & Jerk
Overhead Squat
Bench Press

Powerbuilder:
Squat 2/90, 3/85, 5+/80
RDL if weak off floor, Rack Pulls if weak at lockout 3×5 with 60% of last week’s weight

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.