07.20.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.


CrossFit
Strength:
Single Arm DB Press 4×3(build)
4x Max Hollow Hang from Bar

Metcon
Tabata Intervals for total reps
Med Ball Cleans (20/16)
Row (cal)
HKR
Plank Step ups (45/25)

Rest 1:00 between movements

Strength & Conditioning
Transition Week
Snatch Progression 3 sets x 2 up to 55%
Snatch 3 sets x 3 @ 65%
Front Squat 6, 6, 6+ @ 65%
Press 6, 6, 6+ @ 65%
Deadlift 1 set of 5+ @ 82.5%
Barbell Row 3 sets x 8

Powerbuilder:
Test Week
Establish 1RM for Bench Press
See Coach for assistance exercises.

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.