07.31.15 | CrossFit, Strength & Conditioning and Fitness Boot Camp

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CrossFit
Skill:
EMOM x 12:00
Odd: 1 Rope Climb (Legless if possible)
Even: 1 Lap Weighted Prowler Push

Metcon:
AMRAP 12:00
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

*Rx+ 205/145

Strength & Conditioning
Specific Warm-up: (pvc/empty barbell)
3 x (2+2) Press + Push Press (behind neck)
2 x 3 Jerk Drop Drills (push jerk)

Technique/Drills:
Push Press + Push Jerk (behind the neck)
2 x (2+2) empty bar
2 x (1+1) @40%, 45%, and 50%

Foot work (hands on hips)
5 x 5 with proper recovery

Behind the neck press from split position
2 x 3 empty bar
2 x 3 @ 30 – 40% (light)

Back Squat (1 – 2min r)
4 x 4 @70%

Accessory Work: (Don’t alternate)
Bulgarian split squat 3 x 8/leg
Push ups 3 x AMAP (strict, no knees on the ground)

Mobility:
Hip/quad: Couch stretch 3 x (:30-1:00)/leg
Lats: Foam Roll

Fitness Boot Camp
Friday Special!

Posted in Arlington Heights WOD.