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

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

CrossFit
Strength:
3 sets of:
1:00 max distance Prowler Push
Rest 1:00
1:00 max Ball Slams
Rest 1:00

Metcon:
Tabata intervals for total reps:
Wall Ball Shots (20/14)
DB Snatch (45/25)
10m Shuttle Run (10m = 1rep)
Anchored Sit ups
KBS (53/35)

1:00 rest between movements

Strength & Conditioning
Clean & Jerk
3 x (2+1) @ 60%
3 x (2+1) @ 70%

Clean Pulls
3 x 3 @ 90%

Back Squat
5 x 3 @ 70%

Good Mornings
3 x 8 (appropriate wt for athlete)

30 dips in AFSAP
NO BANDS

Conditioning:
7 rds of Cindy for time

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #2 Class #6

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Posted in Arlington Heights WOD.