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

Photo by: Jim Inman / Buckshot Images (www.buckshotimages.zenfolio.com)

CrossFit
Skill:
Dips – complete 30 in as few sets as possible. Focus on good form. (Can sub 20 eccentric only Dips if needed.)
Accumulate 2:00 in Hollow Hold

Metcon:
Buy In: 800m Run
Then 21-15-9
KBS (53/35)
Burpees
Plank Step ups (45/25)
Cash Out: 800m Run

Strength & Conditioning
Band PVC Lat pull downs
3 x 8

Snatch
2 x 2 @ 80%
2 x 2 @ 85%

Front Squat
5 x 4 @ 75%

Press
4 x 3 @ 70%

Body Rows (as horizontal as possible)
3 x 8-12

Conditioning:
10-8-6-4-2
KTE
2-4-6-8-10
Ball to box

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.