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


CrossFit
Skill/strength:
3×12/side Sledge Hammer Strikes
3x AMAP Dips

Metcon:
8 rounds for time:
4 bar Muscle ups OR 6 CTB Pull ups OR 8 Pull ups
2 Cleans (ascending weights)

There will be a total of 4 different Clean weights, each used for 2 consecutive rounds
M: 135-165-185-205
W: 85-115-135-155

Strength & Conditioning
Lateral straight arm band Pull downs
3 x 8 (iso hold at bottom for 15 sec
after the last rep in each set)

Snatch
2 x 3@ 75%
2 x 2 @ 80%

Front Squat
5 x 3 @ 85%

Bench Press
4 x 3 @ 70%

30 Chin ups in AFSAP
NO BANDS

Conditioning:
5 x 250m row (1:1 work :rest ratio)

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

Training Essentials
Week 2, Class 4

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Posted in Arlington Heights WOD.