07.14.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Skill/Strength:
E2MOM x 5:
1 Rope Climb
20 ATW Planks

Metcon:
10 rounds for time:
Alternating 100m Run and 100m Row
10 KBS (53/35)
5 Burpees

Strength & Conditioning
Test Week!
Establish 1RM for:
Snatch
Front Squat
Box Jump

Powerbuilder:
Deadlift work up to a 1RM
Press 2/90, 3/85, 5+/80
Front Squat or High Bar, Paused Squat 3×5 with 60% of last week’s weight
Closegrip Bench, Dips, or Hover Bench 3×5 with 60% of last week’s weight
See Coach for assistance exercises.

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.