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


CrossFit
Skill/Strength:
4x max Handstand Hold (facing wall). Goal= hold longer than last time
4x submax Body Rows as horizontal as possible

Metcon:
For total time:
10-8-6-4-2
Deadlifts (185/125)
2-4-6-8-10
Lunge Steps

Rest 1:00

10-8-6-4-2
Power Cleans (135/95)
2-4-6-8-10
Atomic Sit ups

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.