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


CrossFit
Skill:
EMOM x 10:00
Odd 6-10 Pistols
Even :25 SLB per leg

Metcon:
Run 800m
21 DB Snatch (50/35)
21 Ball Slams
Run 400m
15 DB Snatch (50/35)
15 Ball Slams
Run 200m
9 DB Snatch (50/35)
9 Ball Slams

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.