07.21.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Skill/Strength:
EMOM x 10:00
Odd: 5-10 HSPU
Even: 40 Russian Twists (no weight)

Metcon:
For time
100 Double Unders (3:1)
80 DB/Plate Waiters Lunges (45/25)
60 Ab Mat Sit ups
40 Squat Jumps
20 CTB Pull ups

(20:00 CAP)

Strength & Conditioning
Transition Week
Box Jump 4 sets x 3
Jerk 4 sets x 3 @ 65%
Overhead Squat 6, 6, 6+ @ 65%
Bench 6, 6, 6+ @ 65%
Pull up 30 reps in fewest # of sets
Prowler Walk (add weight) 5 sets x 1 lap

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

Fitness Boot Camp
Start your weekend on a high note!

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Posted in Arlington Heights WOD.