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

Happy Birthday Coach Karen!


CrossFit
Strength:
5:00* Unbroken TB Side Step
*for every break (more than 1-2 sec), 5 Burpee penalty on the spot

Metcon:
25-20-15-10-5 Wall Ball Shots (20/14)
10-20-30-40-50 Double Unders (4:1)

Strength & Conditioning
Clean & Jerk
3 x (2+1) @ 70%
3 x (2+1) @ 75%

Clean Pulls
3 x 3 @ 95%

Back Squat
5 x 3 @ 80%

Good Mornings
3 x 8 (appropriate wt for athlete)

30 Dips in AFSAP
NO BANDS

Conditioning:
EMOM x 10 (alternate)
O: 6-8 Thrusters (55/75)
E: 6 – 8 Bar Hop Burpees

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #1 Class #3

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Posted in Arlington Heights WOD.