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


CrossFit
Metcon:
For total time
4 rounds:
20 stick jumps/steps (20/16)
12 HKR

Rest 2:00

40/30 cal row
60 OH plate lunge steps (45/25)

Rest 2:00

100M farmers carry (53/35)
100M prowler (2×45/2×25)

Rest 2:00

21 Deadlifts(155/105)
9 HSPU
15 Deadlifts
6 HSPU
9 Deadlifts
3 HSPU

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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Posted in Arlington Heights WOD.