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


CrossFit
Strength:
4 Sets* (build) of:
1 Snatch Balance + 3 OHS
Weight can be taken from rack if needed
*:20 – :30  Hollow Hang from Bar after each set

Metcon:
4 Round for time:
250m Run
50 Ab Mat Sit ups
20 Hang Power Snatch (95/65)

Strength & Conditioning
Band Pull Open
3 x 15

Snatch
2 x 3 @ 70%
3 x 2 @ 75%

Front Squat
6 x 3 @ 80%

Push Press
3 x 5 @ @ 65%

30 Pull ups in AFSAP
NO BANDS

Conditioning:
1000m Row then…
3 RFT
25 Double Unders (4:1)
20 Ball Slams

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

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Posted in Arlington Heights WOD.