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

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

CrossFit
Strength:
Bandbell Press 5×6
1:00 rest between

3 rounds for time:
20 Wall Ball Shots (20/14)
10 Hang Power Cleans (105/75)
+
3 rounds for time:
20 Ab Mat Sit ups
10 Front Squats (105/75)

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
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #1, Class #2

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Posted in Arlington Heights WOD.