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


CrossFit
Strength:
(:03) Pause Front Squats
3-3-3-1-1-1
Rest :60 – :90 between sets

Metcon:
21*-18-15*-12-9*-6-3*
Ball Slams
Box Overs (24/20)
HKR
*100m Sprint AFTER these rounds

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.