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


CrossFit
Strength:
10:00*to find 3RM Push Jerk
*:30 Plank before each attempt

Metcon:
For total reps
4 rounds
:30 Push Press (75/55)
:30 KTE
Rest 2:00
4 rounds
:30 Thrusters (75/55)
:30 Double Unders
Rest 2:00
4 rounds
:30 KBS(53/35)
:30 Burpees
*compare to 3.6.17

Strength & Conditioning
Transition Week
Clean Progression
3 sets x 2 up to 55%
Clean and Jerk
3 sets x 3 @ 65%
Squat
6, 6, 6+ @ 65%
Bench
6, 6, 6+ @ 65%
Chin up
30 reps in fewest # of sets
Prowler Walk (add weight)
5 sets x 1 lap

Powerbuilder:
Test Week
Establish a 1RM for Squat
See Coach for assistance exercises.

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

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.