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


CrossFit
Skill/Strength:
Dips 4×6-8. If you don’t have dips, do negatives.
Russian KBS 4×12-15 (heavy)

Metcon:
5 rounds for time*:
24 Double Unders (4:1)
12 DB SA OHS (35/15)
6 Pistols
*@start and EMOM: 12 Ab Mat Sit ups

Strength & Conditioning
Clean & Jerk
2 x (3+1) @ 65%
3 x (2+1) @ 70%

Snatch Pulls
3 x 3 @ 90%

Back Squat
5 x 3 @ 80%

BB Lunges (can sub DB lunges)
3 x 8/leg (appropriate wt for athlete)

50 push ups in as few sets as possible

Conditioning:
4 x 250m run (1:1 work:rest ratio)

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.